The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Dynamic hip to lat slide stretch
10 reps/side
https://youtu.be/kvU7yo68RtU
C. Specific
12/12 Banded monster walks
12 Banded Good Mornings with an empty bar
4 Tempo box squats @3-3-X-1
3 Jumping box air squats as high as possible
Weightlifting
Box Squat (2 rep Max)
@parallel
TC: 12 minutes
Score: Weight
Scaling options
Beginner
6 x 2 @ across
Intermediate
As written
Metcon
Metcon (Time)
For Time
21-15-9 Thrusters 95/65 lbs
200m Run between sets
Rest 1 min
12-9-6
Thrusters 95/65 lbs
Bar facing burpees
TC: 18 minutes
Score: Total time minus rest
Weight: 43/30
Scaling Options
Beginner
15-12-9
Thrusters @ empty bar
100m jog or machine 1:30
—-
12-9-6
Thrusters @ empty bar
Burpees
Intermediate
As written, thrusters @ 75/55lbs