The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 sets
60 sec Jump rope
6 alternating front to back strict press + pause overhead
5 push press
Push Press
rnd 1: focus on Front rack position
rnd 2: focus on Elbow position in dip
rnd 3: focus on Elbow position in descent
B. Mobility
Medball T-spine Stretch
60 seconds
https://youtu.be/5JVaGTcuQko
*Use a plate overhead, not a band
C. Metcon Skill Work
3 sets
3 Hang snatch high pull
3 Hang Muscle snatch
3 Tall power snatch
20 seconds of double unders
Weightlifting
A: Push Press (5 @ 40%
5 @ 50%
5 @ 60%)
TC: 9 min
Score: Weight
Scaling Options
Level 1
3×5 @ ascending light
Metcon
B: Metcon (Time)
7 rounds for time
10 Hang power snatch 75/55 lbs
50 Double-unders
KG: 35/25 KG
TC: 16 min
Score: Time
Scaling Options
Level 1
6 Hang power snatch @ 45/35lbs
30-50 Single-unders
Level 2
8 Hang power snatch @ 75/55lbs
30 Double-unders or 50 Single-unders