The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 Rounds:
1min Cardio
8 Alt. Scorpion
B.Specific
2 sets
5/5 single arm DB bench press
30sec Banded shoulder activation*
https://youtu.be/6z7c22hFBjY
Weightlifting
Bench Press (5 sets
10 Bench Press @ 60%
8 Strict pull ups
)
TC: 18 minutes
Score: Weight on BP
Scaling Options
Level 1
5-10 Push ups/Band assisted
3 Strict Band assisted pull ups
Level 2
10 Bench Press @ 60%
8 Strict Band assisted pull ups
Metcon
Metcon (Time)
21-15-12-9
Hang DB Cleans 2×50/35lbs
Lateral Burpees over DB
TC: 10 minutes
KG: 25/15
Score: Time
Scaling options
Level 1
21-15-9
Hang DB clean @ 2×25/15lbs
Burpee Lateral step over DB
Level 2
Hang DB clean @ 2×35/25lbs
Lateral Burpees over DB