The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
30 Jumping Jacks
25′ samson stretch lunges
30 air squats
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Mobility
Banded hip mobilization
10 in and out/side
https://www.youtube.com/watch?v=qvT6u7JV0zU
C. Specific
2 Sets
4/4 Single leg Hip Thrust
4 Deep Squat T-spine rotations
4 Broad jumps (TnG)
Weightlifting
A: Back Squat (6 x 8 @60-70%
)
TC: 16 min
Score: Weight
Scaling Options:
Level 1:
5 x 4-6 @ moderate (heavier than last week)
Level 2 :
6 x 8 @ 60-60%
Metcon
B: “Goat Day” (Checkmark)
EMOM 18minutes
Odd- 40 sec Monostructural
Even- 40 sec High skill
Choose a weak movement. This movement must be light (below 50% of your max rep if it’s a barbell).
Odd minutes: monostructural or repetitive movement patterns
– Burpees
– Double unders
– Row/Bike
– Box jump over (Open standards)
Even minutes: Higher skill
– Squat Snatch
– BMU/RMU
– Split Jerk
– Pistols