The Gym Lake Highlands – 1-CrossFit
Warmup (Checkmark)
A. General
60 seconds Row/Bike/Run/Ski @Easy
10 /10 Single Leg Glute Bridge
30 Seconds Elbow Plank
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. Specific
2 sets
5 Deadlifts @ light
10 Dual russian KB swings
15 Banded good mornings
()
Weightlifting
A: Deadlift (5 x 5 @ ascending to a heavy set of 5, deadstop. )
TC: 15 min
Score: Weight
Scaling Options
Beginner, Intermediate
As Written
Perform
N/A
Conditioning
B: Aerobic Base (Time)
Row
3 sets
1200m @mod-easy
Rest 1 min between rounds
TC: 18 min
Score: Slowest Interval
Scaling Options
Beginner
3x 600m
Intermediate
3 x800m
Perform
N/A
Accessory
C: Accessory (Checkmark)
10-8-6-4-2
Strict TTB
V-ups
Hollow rocks