The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 rounds
8/7 cal Machine @increasing intensity
10 Alternating Lunges
5/5 Hanging scapular C.A.R’s
https://youtu.be/FPpTDqBzYVw
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain, elevate the leg, with the shin on a box or do a modified pigeon laying on the back, crossing one foot to the other knee.
https://youtu.be/QQPiREsGaQY
C. Specific
3 sets
5-10 KB swings @ ascending if possible
1-3 banded broad jumps
Weightlifting
A: Weightlifting (Weight)
4 sets
20 unbroken KBS @heaviest possible
3 Broad Jumps
rest 1:30
TC: 12 min
Score: Weight
Scaling Options
Level 1
20 unbroken KBS @Quality
3 Broad Jumps
Metcon
B: Metcon (Distance)
EMOM 18minutes
Min 1: 20 Medball Lunges 20/14lbs
Min 2: 20 Medball Russian Twists 20/14lbs
Min 3: 40 sec Machine of Choice
KG:9/6 KG
TC: 18 min
Score: Total Machine Distance
Scaling Options
Level 1
Min 1: 14 Lunges
Min 2: 14 Russian Twists @ light
Min 3: 40 sec Machine of Choice
Level 2
Min 1: 20 Medball Lunges @ 14/10lbs
Min 2: 20 Medball Russian Twists @14/10lbs
Min 3: 40 sec Machine of Choice