The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
PNF Front rack mobility
5 reps per side
-contract 3sec
-stretch 3sec
https://youtu.be/hTNIJLT3_us
C Activation
2 sets
-3 Tempo Front Squats @4.2.X.1
-5/5 Cossack squats
Weightlifting
Front Squat (5 x 1 @90%
Rest as needed between reps
)
TC: 15 minutes
Score: Weight
Scaling Op tions
Beginner
5 x 2 @ across
Intermediate
As written
Perform
N/A
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
10 DB Snatch 1×50/35 lbs
20 Wall balls 20/14 lbs
60 Double-unders
RX+ DB Snatch 1×70/50lbs
Score: Rounds & Reps
KG: 25/15, 9/6
Scaling Options
Beginner
10 DB Snatch 25/15 lbs
16 Wall balls 12/10lbs
60 Single-unders
Intermediate
10 DB Snatch 35/25lbs
20 Wall balls 16/12lbs
30-60 Double-unders