The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
60sec Row/Bike/Run@ easy
30sec Air squats
60sec Row/Bike/Run@ Moderate
30sec Banded W-Y pulls
60sec Row/Bike/Run@ Hard
B. Mobility
Half kneeling hip flexor stretch
3 sets of 5 reps w/ 7 sec hold contraction
https://www.youtube.com/watch?v=Hmec1bQBQOE
C. Specific
10/10 banded monster walks
6 Wall balls @As high as possible
5 Pause Back squat @explode up
Weightlifting
A: Back Squat (5 @ 75%
3 @ 85%
1+ @ 95%
1+ is a max effort
)
TC: 9 min
Score: Weight
Scaling Options
Level 1
5 @ controlled weight
3×3 @ Slightly heavier than 5 rep
Metcon
B: Metcon (Time)
5 rounds for time
15 Hang Power clean 95/65lbs
15 Wall balls 20/14lbs @ 12/10’
KG: 45/30, 9/6 KG
TC: 15 min
Score: Time
Scaling Options
Level 1
10 Hang Power clean 45/35lbs
10 Wall balls @14/10 lbs
Level 2
15 Hang Power clean 75/55lbs
15 Wall balls @20/14 lbs @ 10/9’
RX+
5 rounds for time
15 Hang Power Clean (115/85)
15 Wall balls @30/20 lbs
Extra Accessory
Upper Accessory (Checkmark)
2 x 12 Bent over lateral raise
2 x 12 Trap-3 raise
2 x 12 Banded Pulldown
Rest 60 seconds between each set for every exercise