The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 sets
30 sec Plate ground to OH
30 sec Double unders/Single unders
30 sec Plate bent over Y pull
30 sec Empty bar/PVC OHS
B. Activation
1 Set
– 6 Snatch grip RDL
– 6 Behind the neck Jerks, Snatch grip
C. Specific (after Drills)
Take 2 minutes to practiceregular DU
– Normal Single or Double under bounding (no rope)
– Higher Bounding, no rope
DU or Crossover DU practice + Snatch ramp up
Weightlifting
Drills (Checkmark)
Snatch drills
5×3
Tall Vertical jump, snatch grip
Tall Snatch High pull, slow mo
Tall Snatch high pull, @ speed
Tall Snatch
OHS
TC: 15 mins
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 minutes
15/12 Cal Machine
50 Double-unders
2 Power Snatch + 1 OH Squat @ 60%
TC: 18 min
Score: Rounds & Reps + Weight
Scaling Options
Level !:
15/12 Cal Machine
50 single-unders
2 Power Snatch + 1 OH Squat @ RPE 5
Level 2
15/12 Cal Machine
30-50 DU
2 Power Snatch + 1 OH Squat @ 60%
Extra Accessory
Core (Checkmark)
3 sets
60 sec Support hold on rings
60 sec hollow body hold
Rest as needed