The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific Part A
2 sets
5 Scap pull ups, hold hollow position for 3 seconds
10 Seated band lat pull downs
https://youtu.be/UnrkpRpNjEA
C. Specific Metcon
2-3 rounds
20 skips
6 Step up over
6 Thrusters
6 DB hang clean and jerk
3 devil press
Round 1 start with a single DB, round 2, use 2 DBs of working weight
Gymnastics
Gymnastics (Weight)
10 minutes to
Work up to a max load 2 rep strict pull up
TC: 10 minutes
Score: Weight
Scaling Options
Beginner
6 x 3 Strict banded pull ups, hold top 2 seconds
Intermediate
6 x 1-3 reps, unassisted / Partner assisted
Metcon
“Dionysus” (Time)
For time
40 DB Step up overs 24/20″
100 Double unders
40 DB Thrusters
100 Double unders
40 DB Hang Clean and Jerk
100 Double unders
40 Devil press
@2×50/35lbs
TC: 20 minutes
Score: Time
KG: 25/15
Scaling options
Beginners
30 Step up over, unweighted
70 Single-unders
30 DB Thrusters @ 25/15 lbs x 2
70 Single-unders
30 DB hang Clean and Jerk @ 25/15 lbs x 2
70 Single-unders
30 Burpees
Intermediate
DBs @ 35/25lbs
50-80 DU (if needed)
Perform
As written