The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility/Activation
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
2 sets
10-20 second hollow body hold
10-20 second superman hold
10 Wide stance Banded good mornings
Weightlifting
Sumo Deadlift (5 x 4 @ 50%, Deadstop + speed
Rest 2 minutes between sets
)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5 x 4 @ RPE 4/10
Intermediate
As written
Metcon
Metcon (Time)
For time
1000m Run / 2000m Bike / 1250m Row
Rest 1 min
50 KBS 32/24KG
Rest 1 min
30 Slam ball 30/20lbs
TC: 18 minutes
Score: Time
KG: 15/10
Scaling options
Beginner
600m run
Rest 1:00
40 KBS @ 16/12KG
Rest 1:00
30 Slam ball @ light
Intermediate
800m run
Rest 1:00
50 KBS @ 24/16KG
Rest 1:00
30 Slam ball @ 30/20lbs