The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rounds
30 sec Row/Bikeor 200m Run @Easy
10-30 seconds Hollow hang on bar
3 Inch worm + push-up
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. Activation
3 sets
-5 Pike Push ups:
RX: On box
Level 2: On ground
Level 1 : Banded: https://youtu.be/qeyrmuNnsfc
Gymnastics
Gymnastics (AMRAP – Reps)
1. Max rep Wall facing HSPU
then
2. 3 x 60% of your max rep
TC: 15 minutes
Score: Max reps
Scaling Options
Level 1
4 x 6-8 Push ups (assisted if needed)
Level 2
Pike HSPU on box
then
3 x 60% Max rep
Metcon
Metcon (3 Rounds for reps)
3 rounds for reps
1 min Crossover singles
1 min TTB
1 min Cal Row
1 min Rest
TC: 12 Min
Score: Reps
Scaling Options
Level 1
1 min Single unders
1 min Anchored situps
1 min Cal Row
1 min Rest
Level 2
1 min Crossover singles/double unders
1 min TTB/ Swining leg raises
1 min Cal Row
1 min Rest