The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
60sec Jumping Jacks
10 Wallball Squats
60 sec Glute bridge march
10 Wall Ball Tosses
60 sec up Downs
10 Wall Balls, focusing on the catch of the ball
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific
6 Snatch RDL
6 Tall muscle Snatch
6 OHS
6 No feet, No Contact, Squat Snatch
Weightlifting
Snatch (5 sets @60-65%
1 Power Snatch
1 OH Squat
2 Squat Snatch)
TC: 15 minutes
Score: Weight
Scaling Options
Level 1
1 Power Snatch
1 OH Squat
1 Squat Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
15 KB swings 53/35
10 Box jumps 24/20″
15 Wall balls 20/14 lbs
KG: 9/7
Score: Rounds & Reps
Scaling Options
Level 1
15 RKBS @ 35/18
10 Box Jumps @ 20/16″ or step ups
15 Wallballs @ Light
Level 2
15 KBS @ 44/26
10 Box jumps @ 24/20″
15 Wallballs @ 14/10