The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 rounds
8/6 Cal Machine
10 No hook, no contact, muscle clean
5 Plyo box jump progression*
*HIgher each round
https://youtu.be/hWGMCdhC38I
B. Power Ramp up
3 sets @ ascending*
3 Halting clean deadlifts
3 Low hang clean pulls
3 TNG power cleans
5 Box jumps
*Last set should be heavier and taller (box jumps) then the working set.
C. Conditioning Ramp up
On machine of choice:
10 Cals @ RPE 4
8 Cals @ RPE 6
2 x 6 Cals @ RPE 8
2 x 4 Cals @ RPE 10
Power
A: Power (Time)
4 rounds
10 Hang Power Clean 135/95lbs
10 Box Jumps 30/24″
KG: 60/45
TC: 12 min
Score: Time
Scaling Options
Beginner
10 Hang Power Clean 75/55
10 Box Jumps 20/plate”
Intermediate
10 Hang Power Clean 95/65
10 Box Jumps 24/20″
Perform
N/A
Conditioning
B: Conditioning (Time)
Machine of Choice
6 x 10 Cals @RPE 10
Rest 2 mins between efforts
Machine Alt: Run 10 x 50m
TC: 20 min
Score: Fastest Interval
Scaling Options
Beginner
6 x 8/6 Cals @RPE 10
Intermediate
As Written
Perform
N/A
Extra Accessory
Accessory (Checkmark)
3 rounds for quality
8 Weighted Strict Pull-ups
100′ Bodyweight walking Lunges