The Gym Lake Highlands – 1-CrossFit
Warmup (Checkmark)
A. General
1min Easy Row
30sec rotating scorpions
1min Moderate Row
30sec Side lunges
1 min Hard Row
B. Specific
3 sets
8 Wide stance banded good mornings
8 Russian kb swings
3 Sumo deadlifts @ascending
Weightlifting
A: Sumo Deadlift (Max Effort Sumo Deadlift
Build to a heavy double, no fails)
TC: 12 min
Score: Weight
Scaling Options
Level 1
E2MOM
2 Sumo Deadlifts @ ascending
Metcon
B: Metcon (4 Rounds for reps)
“CrossFit Baseball”
9 rounds
:20 on/:10 off
Base 1:
Goblet Squat @70/53
Base 2:
DB Floor Press @2×50/35lbs
Base 3:
Max Jumping Lunges
Home plate:
Max rep Burpees
KG: 22.5/15 KG
TC: 18 min
Score: Track total reps for each base, score is Total Reps
Scaling Options
Level 1
Max Goblet Squat @16/8
Max DB Floor Press @2×25/15lbs
Max Split Squats (Switch Sides Each Round)
Max rep Burpees
Level 2
Max Goblet Squat @24/16
Max DB Floor Press @2×35/25lbs
Max Jumping Lunges
Max rep Burpees