The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 sets
30 seconds jumping jacks
5 Muscle snatch (no hook grip, no contact)
5/5 World’s greatest stretch
B1. Specific: Positions
3-5 Hang hold into vertical jumps
3-5 Hang hold into muscle snatch
3-5 Hang hold power snatch
3-5 OHS
B2. Specific:
5 Power snatch from hang/plates
5 Squat snatch from hang or plates
@ light weight on bar
C. Specific Metcon
Review Hollow body hold scaling
Review DB lunge POP
Weightlifting
Snatch (Snatch from Hang (above knee or low hang off of 2 45# Plates)
6 x 3 @ 60-70%)
Scaling Options
Level 1
6 x 2
Metcon
Metcon (AMRAP – Reps)
EMOM 14minutes
Odd: Max Hollow Hold
Even: Max DB front rack lunges 2×50/35 lbs
Score: Total Lunges reps
Scaling options
Level 1
EMOM 14
Odd: Plank hold
Even: 30sec DB front rack lunges
Level 2
EMOM 14
Odd: Max Hollow hold alternating legs out
Even: Max DB front rack lunges @2 x 35/25 lbs