The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rounds of Tabata intervals on each:
-25’ shuttle runs
-V-ups
-Wall balls
B. Mobility
-PNF Swimmer Stretch
5 breath cycles: Inhale- contract, exhale relax & stretch
https://youtu.be/gj22wrwAVjk
Gymnastics
A1: Gymnastics Practice (Checkmark)
Pressure drills
– Scap pull + hollow against box
– Beat swing, feet against box
– Band assisted Hip to bar
Swinging Drills
-Glide swing
-Jumping glide swing
-Jumping glide swing into leg/knee raise/Hip to bar
TTB specific Swinging drill:
-Jumping glide swing into multiple leg/knee raises
BMU specific Swinging drill:
– Jumping into hip to bar
A2: Practice Complex (Checkmark)
Level 1:
3-4 Set
Swinging knee raises/leg raises
Level 2 :
3-4 Sets
4-6 TTB
8-10 Swinging knee raise/beat swing
RX:
3-4 sets
4 BMU
8 TTB
Metcon
B: Metcon (Distance)
Max distance Row in 20 minutes
Every 2 minutes perform:
8 TTB
15 Wallballs 20/14lbs
KG: 9/6 KG
TC: 20 min
Score: Total Meters
Scaling Options
Level 1
8 Hollow Ups
10 Wallballs 14/10lbs
Level 2
8 Swinging leg raise
15 Wallballs 14/10lbs