The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 sets
30 seconds Row/Bike/Run@Easy
5 /5 Single Leg Glute Bridge
5 Stiff leg burpees
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Activation
3 sets
30 sec hollow body hold
5 RDL
5 Good mornings
Then, build up your deadlift with only concentric reps (Drop the bar from the top)
5-3-1 @ascending
D. Metcon prep
Dedicate 3-5 mins for athletes to have free time to play, practice & setup
Weightlifting
Deadlift (1 rep Max)
TC: 20 minutes
Score: Weight
Scaling Options
Level 1
Work up to a 3 rep moderate
Metcon
Metcon (Time)
21-15-9
Thruster
100′ Odd object Carry @Heavy
(heavy kbs/dbs. You can pick whether to do dual front rack, suitcase, OH, mixed)
21@ 115/75 lbs
15@ 135/95 lbs
9@ 155/105 lbs
TC: 12 minutes
KG: 50/35, 60/43, 70/47
Score: Time
Scaling Options
Level 1
Thruster @ 55/45lbs
100′ Odd object Carry @Heavy
Level 2
Thruster
100′ Odd object Carry @Heavy
21@ 95/65 lbs
15@ 115/75 lbs
9@ 135/95 lbs
RX+
21-15-9
Thrusters @
21@ 135/95 lbs
15@ 155/105 lbs
9@ 185/135 lbs