The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
EMOM 4
20 sec Row or Bike + 20 sec BB movement:
1- BB front Squat
2-BB Push press
3- BB Thruster
4- BB hang clean
B. Mobility
90/90 hip rotations
45 seconds
C. Activation
3 sets
8/8 banded unilateral hip thrusts
20′ Lateral banded monster walk per side
https://www.youtube.com/watch?v=-9aNmFapm4w
Weightlifting
Weightlifting (Weight)
Bulgarian Split Squats
5 x 8/leg @ moderate load
No rest between legs,
2 minutes rest between sets
Scaling Options
Level 1
5 x 3-5/leg
Metcon
Metcon (Time)
For Time
1000/800m Row (or Bike 2000/1600m)
25 Hang Cleans 75/55lbs
1000/800m Row
25 Front Squats 75/55lbs
1000/800m Row
25 Thrusters 75/55lbs
TC: 22mins
KG: 35/25
Score: time
Scaling Options
Level 1
750/600m Row
15 Hang Cleans @ 45/35lbs
750/600m Row
15 Front Squats @ 45/35lbs
750/600m Row
15 Thrusters @ 45/35lbs
Level 2
1000/800m Row
25 Hang Cleans @ 65/45lbs
1000/800m Row
25 Front Squats @ 65/45lbs
1000/800m m Row
25 Thrusters @ 65/45lbs