The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 rounds
easy 30 sec Skipping practice
6 Banded Y pulls + 3 OHS
6 Barbell hang muscle snatch
3 Barbell snatch balance
B. Mobility/Activation
2 sets
4 Seated good mornings @ light to medium
20 seconds banded glute walk outs
https://youtu.be/ke6Ar8TgYjk
https://youtu.be/Xum75fa1gnY
Weightlifting
Box Squat (Box squat: Low bar
10 x 2 @ heavier than last week
30 sec rest )
@parallel
TC: 15 minutes
Score: Weight
Scaling Options
Level 1
10 x 2 Back Squats
Metcon
Metcon (Time)
5 rounds for time
7 Hang Snatch 75/55lbs
14 OHS 75/55lbs
21 Crossover singles
TC: 12 minutes
Score: Time
KG: 35/25
Scaling Options
Level 1
7 Hang Snatch @ 45/35 lbs
7 OHS @ 45/35lbs
21 single unders
Level 2
7 Hang snatch @ 65/45
14 OHS @ 64/45
14 Crossover singles/ 21 Double unders