The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 Min Row
@ The last 5 seconds of Every 30 seconds:
Sprint 5 seconds
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Specific
2 sets
5 Hollow rocks + 5 V-ups
5/5 single leg broad jumps @ increasing distance*
50’ Farmers Carry @ ascending
*First rep is short and fast, increasing the distance each rep.
Metcon
A: Metcon (Checkmark)
4 rounds not for time
20 Med Ball situps 20/14 lbs
15 Box Jumps 30/24″
150′ Unbroken Farmer Carry 2x 70/50lbs
No rebound on the box jumps
KG: 30/22.5 KG
TC: 20 min
Score: For Quality
Scaling Options
Beginner
15 Abmat situps
15 Box Jump @20/plates
100′ Unbroken Farmer Carry @2×35/25
Intermediate
20 Medball situps @ 12/8lbs
15 Box Jump @24/20″
150′ Unbroken Farmer Carry @2×50/35
Perform
N/A
Conditioning
B: Metcon (10 Rounds for time)
10 x 10 Cal Row Sprint
Rest exactly 60 seconds between sets
Each for time
TC: 15 min
Score: Times
Scaling Options
Beginner
5 Cals
Intermediate
As Written
Perform
N/A
Extra Accessory
Metcon (Checkmark)
3 sets
12 KB Swing @24/16kg
rest 30 sec
30 sec Plank plate drag
Res 30 sec