The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rounds
30 Jumping Jacks
10 Hollow Rocks
10 Lying W-Y
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Specific Metcon
2 sets
10 Wall balls
5 hang clean pull @ ascending
5 hang power clean @ ascending
5-10 second ring support hold
*Go over pop’s of the ring support hold here.
Weightlifting
Weightlifting (Weight)
3 sets
10 Bench Press @ RPE 6/10
10 Feet elevated ring rows
TC: 10 min
Score: Weight
Scaling Options
Level 1
6 Bench press
10 Ring rows
Metcon
Metcon (Time)
5 rounds for time
20 Wallballs 20/14 lbs
1:00 Support hold on rings
TC: 18 Minutes
KG: 9/6
Score: Time
Scaling Options
Level 1
15 Wallballs @ 12/10 lbs
30 sec Support hold on Boxes/Parallettes
Level 2
20 Wallballs @ 16/12 lbs
1:00 Support hold on Parallettes
Extra Accessory
Post Chain (Checkmark)
Feet elevated single leg glute bridge
3 x 8/8