The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2-3 rnds
30 sec jump rope
10 Beat swings
10 Plate deadlift
10 Lunges
Gymnastics
Gymnastics Pulling (Weight)
Strict chin ups
5 x 5 @ bodyweight
Rest 30 seconds between sets
Rest 2 minutes after 5 sets, then:
5 x 5 @ weighted
Rest 0:45- 1:00 between sets
TC: 18 minutes
Score: Load
Scaling Options
Level 1
5-6 x 5 Strict band assisted chin ups
Level 2
Get to 25 Strict chin ups in sets of
3s or 2s
Metcon
Metcon (4 Rounds for time)
4 rounds for time
80 Double-unders
12 Renegade Rows 2×50/35 lbs
50′ Front rack DB walking lunges 2×50/35 lbs
Rest 30 seconds between rounds
TC: 15 minutes
KG: 25/15
Score: Each round for time
Scaling Options
Level 1
80 single unders
12 Renegade Rows (no PU)
50′ Walking lunges @ bodyweight
Level 2
40-80 Double unders
12 Renegade Rows @ 2x 35/25lbs
50′ FR walking lunges @ 2×35/25lbs