The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 rounds @increasing intensity on each round
1 minute Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
PNF elevated pigeon stretch on box
3-5 reps/side
– 5 seconds contraction, pushing against the box with your leg
– 5 seconds stretch, moving your upper body toward the box
C. Specific
2 sets
5/leg Single leg Hip thrust
5 PVC prone press
50’ Broad jumps
Weightlifting
A: Metcon (Weight)
EMOM 14minutes
Min 1: 5 Deadlifts @75%
Min 2: Max strict HSPU + 5-10 kipping HSPU
TC: 14 min
Score: Weight
Scaling Options
Beginner
Min 1: 5 Deadlifts @UB 5 Reps
Min 2: Max DB Strict Press 5-10 Push Press @25/15 lbs
Intermediate
Min 1: 5 Deadlifts @75%
Min 2: Max kipping hspu + 2-5 push ups
Perform
N/A
Conditioning
B: Conditioning (Time)
Row or Echo Bike @meters x2
3 rounds
800m @easy
800m @mod
Machine Equivalent
Assault Bike
800m @easy
800m @mod
Run
600m @easy
600m @mod
TC: 20 min
Score: Slowest Round
Scaling Options
Beginner
3 rounds
400m @easy
400m @mod
Intermediate
3 rounds
600m @easy
600m @mod
Perform
N/A
Extra Accessory
Accessory (Checkmark)
Side plank
EMOM 10minutes
Odd: 40 sec left
Even: 40 sec right