The Gym Lake Highlands – 1-CrossFit
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.
Gymnastics
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
Metcon
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