Announcements
Thursday: Open Gym ONLY from 2-5pm. Friday: NO morning classes. Both middays and afternoon on Friday will resume! Be Safe. Stay Warm.
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 min Machine
-EMOM
3 Plyometric box jumps + step down
https://youtu.be/GKfmJGwwKFE
B1. Specific Barbell Mobility
30 sec front rack stretch on the floor
30 sec quadruped calf pedals
5 Back rack elbow rotations
5 pause back squats
5 pause btn strict press
3 front rack elbow rotations
3 pause front squats
3 pause push press
B2. Specific
Build up Thruster
Between each set:
3 Box jumps
6 pulls on the rower @ gradually increasing damper + intensity
Power
A: Power (Weight)
4 rounds
3 Thrusters @80%
30 sec rest
6 Box jumps @30/24″
30 sec rest
12 Hard pulls Rower @damper 10
90 sec rest
TC: 16 min
Score: Weight
Scaling Options
Level 1
3 Thrusters @Heavy but UB
30 sec rest
6 Box jumps @20/plate”
30 sec rest
9 Hard pulls Rower @damper 7
90 sec rest
Metcon
B: Metcon (Time)
3 rounds for time:
30 alternating single-leg squats
30 TTB
15 Strict Ring dips
TC: 15 min
Score: Time
Scaling Options
Level 1
40 Air Squats
20 Hollow Ups
15 Bench dips
Level 2
20 Alternating Pistols to Box
30 Toes to Eye Level
15 Assisted or Kipping Ring Dips