The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific (1)
2 sets
8 Band rows
8 Band ring dip push downs
C. Specific (2)
Ascending box jump progression:
5 bounds in front of box
3 bounds + 1 box jumps + 3 bounds
3 Box jumps @ 24/20
3 Box jumps @ 30/24
—
1-2 rounds
3 Box jumps
3 Wall Balls
Example box jump progression: https://youtu.be/GKfmJGwwKFE
Gymnastics
Gymnastics (Checkmark)
EMOM 8 minutes
Odd: 10 Feet elevated ring rows
Even: 10 Strict Ring dips
TC: 8 min
Score: Checkmark
Scaling Options
Beginner
Odd: 5-10 ring rows
Even: 5-10 Push ups / Assisted push ups
Intermediate
Odd: 10 ring rows, as horizontal as possible
Even: 5 Jumping ring dips, holding support 5 seconds each rep
Perform
N/A
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
5 Box jumps 30/24″
10 Wall Balls 20/14 lbs
15 Cal Row/Bike
Score: rounds & reps
KG: 9/6
Scaling options
Beginner
5 Box jumps 20/16″
7 Wallballs 12/10bs
10 Cal Row/Bike
Intermediate
5 Box jumps 24/20″
10 Wall Balls 16/12 lbs
15 Cal Row/Bike
Extra Accessory
Core (Checkmark)
Bird dog
3 x 10/side*
Rest 60 seconds between sets
*Hold every rep for 6 seconds