The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
8 plank to downward dogs + calf pedals
C. Specific
1-2 sets
15 sec 90 degree plate hold
3 Pike HSPU / HSPU
Gymnastics
A1: Gymnastics (AMRAP – Reps)
1. Max rep Strict HSPU
Rest 3 minutes
A2: Gymnastics (Checkmark)
2. 4 x ½ of reps of Part A
Rest 1-2 mins between sets
TC: 15 minutes
Score: Total number of reps
Scaling options
Beginner
4-6 x 5 Assisted Push ups, highest degree of difficulty possible for consistent sets of 5
Intermediate
1. Part A
Perform 3 reps with the highest degree of difficulty possible
2. Perform 4 x 6 reps @ reduced ROM, much lower degree of difficulty.
Metcon
Metcon (Time)
21-15-9
Power Clean 115/75 lbs
Box jumps 24/20”
Between each set perform 5 wall walks
RX+ = HS walk 50’
TC: 12 minutes
Score: Time
KG: 52/35
Scaling options
Beginner
Power Clean @ 45/35 lbs
Plate jumps
-> Between each round perform 5 inchworms
Intermediate
Power Clean @ 95/65 lbs
Box jumps @ 24/20lbs
-> Between each round perform 3 wall walks / 5 half wall walks
Perform
N/A