1-CrossFit – Thu, Jan 26

The Gym Lake Highlands – 1-CrossFit

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Warmup (Checkmark)

A. General

3 rounds

10 Banded good mornings

3 Inch worms

10 second Band pull apart hold in extension

B. Specific

Ring dip positions

3 unbroken sets

10-15 second ring support hold

5-10 second bottom of ring dip hold

The goal is to see the athlete lower into the dip hold from the support position with the hips traveling the same distance as the shoulders.


A: Gymnastics (Checkmark)

5 rounds for quality

15 Ring Dips

20 Band Pull apart

rest 1:00 between rounds
TC: 20 min

Score: Chackmark

Scaling Options

Level 1

5-7 Assisted Ring Dips

20 Band Pull apart

Level 2

10 Assisted Ring Dips

20 Band Pull apart


B: Metcon (Time)

“G.I. Jane”

For Time

100 Burpee Pull Ups
TC: 10 min

Score: Time

Scaling Options

Level 1

50 Burpee Jumping Pull Ups

Level 2

75 Burpee Pull Ups/jumping pul ups

Extra Accessory

Conditioning (3 Rounds for time)

3 sets

2 rounds

1:00 Machine of Choice

6 Shuttle sprints @ 25’ (150′ Total)

Rest 2 minutes between sets