The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Row 30 sec
25′ samson stretch lunges
Row 1 min
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific
2 sets
6/6 bulgarian split squats
3 Clean pulls
3 No hook, no contact clean to plates
3 Thrusters
6 Alternating pistols
3-5 Back squats @3sec down + ascending
Weightlifting
A: Back Squat (4 x 4 @80-90%
)
TC: 12 min
Score: Weight
Scaling Options
Level 1
4×4 @ ascending
Metcon
B: Metcon (Checkmark)
EMOM 14 minutes
Min 1 – 10 Power Clean @135/95 lbs
Min 2 – 15/12 Cal Row/Bike
Min 3 – 10 Box Jump @30/24″
Min 4 – 20 pistols
Min 5 – 15/12 Cal Row/Bike
Min 6 – 10 Thrusters @135/95 lbs
Min 7- 10 Bar facing burpees
KG: 60/45 KG
TC: 14 mins
Score: Checkmark
Scaling Options
Level 1
Min 1 – 5-7 Power Clean @75/55 lbs
Min 2 – 10/8 Cal Row/Bike
Min 3 – 10 Box Jump @20/plate”
Min 4 – 15 Air Squats
Min 5 – 10/8 Cal Row/Bike
Min 6 – 10 Thrusters @75/55 lbs
Min 7- 5-7 burpees
Level 2
Min 1 – 10 Power Clean @95/65 lbs
Min 2 – 15/12 Cal Row/Bike
Min 3 – 10 Box Jump @24/20″
Min 4 – 16 pistols to box
Min 5 – 15/12 Cal Row/Bike
Min 6 – 10 Thrusters @95/65 lbs
Min 7- 6-8 Bar facing burpees