The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
World greatest stretch
10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific Reception drills
5-10 reps Bang bang footwork drill
*Watch the timing & positioning of the feet and the hips
https://youtu.be/qOFG1L92_3o
With an empty barbell
-5 OHS
-5 Snatch balance
-5 Tall snatch
-5 Tempo low hang snatch
Weightlifting
Snatch (5 x 1 @90%
Rest as needed between reps)
TC: 14 minutes
Score: Weight
Scaling Options
Beginner
5 x 2 @ across
Intermediate
As written
Metcon
Metcon (Time)
For time
1000m Row
30 Deadlifts 225/155 lbs
50 Pull ups
TC: 10 minutes
Score: Time
KG: 100/70
Scaling Options
Beginner
600m Run
20 Deadlifts 115/75lbs
25 Ring Rows
Intermediate L1
1000m Run
30 Deadlifts 185/135 lbs
25 Band assisted strict pull ups
Intermediate L2
1000m Run
30 Deadlifts 185/135 lbs
25 Pull ups