The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 sets
1 min Easy shuttle runs
10 Band Rows, standing
10 Band Chest press, standing
https://youtu.be/3rX4hA8aPgQ?t=50
B. Specific (Bench)
2 sets
10 Empty bar Bench press, control descent
10 Empty bar bent over rows*
*focus on the scapular region, avoid shrugging.
C. Specific (Metcon)
10 air squats AFAP
rest
10 DB squats AFAP
rest
10 DB thrusters AFAP
Find working weight for workout.
Weightlifting
A: Bench Press (6 x 10 @60%
)
TC: 16 min
Score: Weight
Scaling Options
Level 1
5-6 x 5-8 reps @controlled weight
Level 2
6 x 10 @ 40-50%
Metcon
B: Metcon (Time)
5 rounds for time of:
10 DB Thrusters 2×50/35 lbs
150′ Farmer carry 2×50/35 lbs
KG: 22.5/15 KG
TC: 14 min
Score: Time
Scaling Options
Level 1
10 dumbbell thrusters @25/15 lbs
150′ farmers carry
Level 2
10 dumbbell thrusters @35/25 lbs
150′ farmers carry
Extra Accessory
Accessory (Time)
30 Seated box jumps 34/30”
for time/quality