1-CrossFit – Tue, Dec 13

The Gym Lake Highlands – 1-CrossFit

View Public Whiteboard

Warm-up

A. General

3 sets

40 second Row

10 Banded Good Mornings

5 Scap pulls + 3 Beat swings

B. Mobility

Prone floor angel

5 reps, slow and controlled

Aim to reach as much height as possible with your arms

https://www.youtube.com/watch?v=8B6k7hYM6Tk

C. Specific (Pre Metcon)

10/8 cal row

7 TTB (or scale)

6 wall balls

4 TNG power cleans

2 Ring mu or scale

Gymnastics

A: Metcon (Checkmark)

RMU Practice session

Ring Muscle up Drills

12-15 minutes
Scaling options:

Level 1:

Strict pull ups, 8 x 3

Metcon

B: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
KG: 9/6, 60/45 KG

TC: 14 min

Score: Time

Scaling Options

Level 1

40-calorie row

30 Hanging Knee Raise

20 wall-ball shots, 10/8 lbs

15 power cleans 75/55 lb.

10 Ring Rows

Level 2

60-calorie row

50 toes-to-eye level

40 wall-ball shots, 14/10 lbs

30 power cleans 95/65 lb.

10 feet assisted RMU

Extra Accessory

Accessory (Checkmark)

3 sets

10 DB bicep curls (palm up)

10 Prone Ws

10/10 Tall kneeling side bend lat pulldown

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