The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
1 Shuttle run
12 Curtsy lunge
3 Shuttle runs
3 Inchworms
6 Shuttle runs
12 Wall balls
(25 +25’ = 1 rep)
B. Mobility/Activation
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Metcon Specific
2 sets
3 Front rack elbow rotations
3 strict press
3 push press
3 front squats
3 Thrusters
Drills
Technique Thursday (Checkmark)
1. Rope Climb technique work
and/or
2. Plyo Box jumps
5 hops + 1 Box jump + 5 hops
3 Hops + 1 Box jump + 3 hops
1 hop + 1 Box jump + 1 Hop
3-5 Rebounding box
TC: 15 mins
Score: None
Scaling Options
All athletes can jump in the agility drills
Plyo box jumps
Adjust height as needed. If cannot rebound:
– Seated vertical or box jumps.
Metcon
Metcon (Time)
8 Rounds for time
4 Thrusters 135/95lbs
8 Wall Balls 20/14lbs @ 12/10′
12 Box Jumps 24/20”
TC: 12 mins
Score: Time
KG:9/6
Scaling Options
Level 1
4 Thrusters @ 45/35lbs
8 Wall balls @ light
12 Plate jumps/ Step ups
Level 2
4 Thrusters @ 115/75
8 Wallballs @ 20/14 @ 10/9’
12 Box jumps @ 24/20”
Extra Accessory
Core (Checkmark)
Hollow rock
Accumulate 100 reps