The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2-3 rounds
3 shuttle runs
20 sec hollow hold on pull up bar
8 beat swings
8 90 degree Band strict press
https://youtube.com/shorts/dg9luCnno9M?feature=share
B. Mobility
Tall kneeling banded Shoulder internal rotation stretch
10 reps/side
https://youtu.be/ThluzxR0SBw
C. Activation
2 sets
5 Shoulder oscillations
5-10/arm bottom up tall kneeling KB press
https://www.youtube.com/watch?v=P9QVvhyBTdM
https://www.youtube.com/watch?v=oY20cqrsOcc
-No band- Beginners can use a simple DB press.
Weightlifting
Push Press (5 sets
8 Push press @ RPE 7
12 DB Pullovers
1 min rest between sets)
TC: 15 minutes
Score: Weight on Push Press
Scaling Options
Level 1
4 Push press
8 Band pullovers
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 minutes
Run 400m / Bike 1000m
7 Strict Chin-ups
21 Russian KBS 32/24KG
Score: Rounds & Reps
Scaling Options
Level 1
Run 200m / Bike 500m
4 Banded strict chin ups
14 Russian KBS @ 16/12KG
Level 2
Run 400m / Bike 1000m
4-7 strict chin ups
21 Russian KBS @ 24/16KG