The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Activation
2 rounds
4/4 Front foot elevated, front rack split squats*
4 Front rack elbow rotations
* Elevate the front foot with a plate.
C. Metcon Prep
2 rounds
100m Run
5 russian kb swings + 3 Full swings
6 Pull-ups/Jumping pull ups*
Weightlifting
Front Squat (E2MOM for 10 minutes
Set 1: 4 @75%
Set 2: 4 @ 80%
Set 3: 4 @ 85%
Set 4: 4 @ 80%
Set 5: 4 @ 80%)
TC: 10 min
Score: Weight
Scaling Options
Beginner
4 @ across
Intermediate
As written
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
TC: 12 min
Score: Time
Scaling Options
Beginner
Run 200m
21 RKBS @ 16/12KG
12 Jumping Pull ups
Intermediate
3 rounds for time
Run 400m
21 KBS @ 24/16lg
8 Pull ups
Perform
N/A