The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
4mins Row @ increasing intensity
-EMOM 3 V-ups + 3 PVC shoulder dislocates
B. Bar mu Skill
2 sets
3/3 Hanging Scapular C.A.R’s
3 Beat swings + elevation
3 Hip to bar
C. Specific
3 sets
4/4 Front rack lunges @ ascending
6 Fast Hollow banded lat pull-down
1-3 Bar mu
Metcon
A: Metcon (Time)
20-16-12-8-2: Alternating Reverse Front Rack Lunges 135/95lbs
14-12-10-8-6 Bar MU
KG: 60/45 KG
TC: 15 min
Score: Time
Scaling Options
Beginner
10/10-8/8-6/6-4/4-1/1: Db Front Rack Lunge Steps @1×25/15lbs
14-12-10-8-6 Jumping Pull Ups
Intermediate
10/10-8/8-6/6-4/4-1/1: Front Rack Lunge Steps @95/65
14-12-10-8-6 Jumping BMU
Perform
N/A
Conditioning
B: Conditioning (Distance)
1 round
3 minutes @RPE 10
3 minutes @RPE 2 (Active recovery)
Then
4 rounds
1 minute @ RPE 10
2 minutes @ RPE 2
TC: 18 min
Score: Total Meters
Scaling Options
Beginner & Intermediate
As Written
Perform
N/A
Extra Accessory
Extra Accessory (Checkmark)
3×15 Dolphin Press
Rest As Needed