The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Seated T-spine extension
2-3 set of 5 deep breaths
Try to reach more ROM every time you exhale
https://www.youtube.com/watch?v=Lr0jrKKkQ2M
C. Metcon: Snatch Cycle Drills
7 No hook, no contact, hang muscle snatch
7 BtN snatch push press
7 Power Snatch with pause @ top
Gymnastics
Gymnastics (AMRAP – Reps)
4 sets
10/10 DB Bent over row
15 C2B pull ups
*Scale to your toughest pulling variant. Do not use bands over the crossbar.
TC: 12 minutes
Score: Reps of C2B
Scaling Options
Beginner
6/6 DB bent over row
6/6 Lateral Side bend pull in OR 3 Pull up holds
Intermediate L 1
10/10 DB Bent over row
5-10 Pull ups
Intermediate L2
10/10 DB Bent over row
10-15 Pull ups
Metcon
Metcon (Time)
3 Rounds for time
75 Double-unders
50 Air Squats
10 Hang Power Snatch 135/95 lbs
Score: Time
TC: 12 minutes
KG: 60/43
Scaling Options
Beginner
75 single -unders
30 Air squats
7 Hang power snatch 45/35 lbs
Intermediate
50 DU
50 Air Squats
10 Hang Power Snatch 115/75 lbs
Perform
N/A
Extra Accessory
Core Stability (Checkmark)
Side plank lateral raise
3 x 12/side
No rest between sets and sides