The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 sets
20 backwards arm circles
25/25’ Bottom up KB carry @ 1 x light
B. Mobility
Handstand superman drill
10-15 repetitions
https://www.youtube.com/watch?v=Dxb0aGEAMFs
*for members who can’t go upside down, use a pike position from a box or even from the floor.
C. Specific
Min 1: 10-15 Cal Machine
Min 2: 25′ Double KB Front Rack Lunges @2×24/16 Kg
Min 3: 25′ HS walk*
*Scaling methods:
25’ Inch worms
3-5 Feet elevated pike walkout
25’ Seal walk
1-2 Wall walks
Gymnastics
A: Gymnastics Conditioning (AMRAP – Rounds and Reps)
Death by wall walk
EMOM
Min 1: 1 wall walk
Min 2: 2 wall walk
Min 3: 3 wall walk
..ect until death
TC: 10 min
Score: Last Round completed + Reps
Scaling Options
Beginner
Death by Inch Worm
Intermediate
Half Wall Walks
Perform
N/A
Conditioning
B: Conditioning (Distance)
Aerobic work
30 minutes @zone 2 on the machine of your choice
TC: 30 min
Score: Distance
Scaling Options
Beginner & Intermediate
As Written
Extra Accessory
Accessory (Weight)
Landmine row + unilateral eccentric, alternating
5 x 10 reps