The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 Rounds
30 seconds DU or Single under
6 /6 Single Leg Glute Bridge
30 Seconds BEat Swing
B. Mobility
Leg swings
10/10 Front to back
10/10 lateral
10 Samson lunges
C. Specific
3 sets
4-6 Alternating Back rack lunge @ascending
Weightlifting
Weightlifting (Weight)
Back Rack Lunges
3 x 12 Alternating @RPE 7/10
Rest 1:30-2:00 between sets
TC: 10 minutes
Score: Weight
Scaling Options
Level 1
3 x 8
Metcon
Metcon (Time)
8 rounds for time, After round 5, rest 1:00
6 Push Press 135/95 Lbs
20 Double-unders
6 OH Squats 135/95 lbs
20 Double-unders
TC: 15 Mins
KG: 60/43
Score: Time, excluding rest
Scaling Options
Level 1
4 Push Press @ 45/35 lbs
20 Single Unders
4 OH Squats @ 45/35 lbs
20 Single Unders
Level 2
6 Push Press @ 115/75 lbs
20 DU
6 OH Squats @ 115/75 lbs
20 DU
Extra Accessory
Upper Accessory (Weight)
Windmills
3 x 10/arm
Rest 30-60 seconds between sets