Announcements
CrossFit Test Week is Coming!
One Rep Max Lifts & Benchmark Workouts abound in CrossFit at The Gym! See where you are and how far you’ve come.
Starts 10 July – any questions, ask a coach!
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
PNF Hamstring Stretch
5 repetitions/side
– 5 seconds contraction, pushing against the band with your leg
– 5 seconds stretch, pulling your leg up/back
https://youtu.be/1RohXn9h21c
C. Specific
– 5/5 Single leg RDL with reach
– 5 Halting deadlift (pause 2 seconds just below the knees on the way up)
– Ramp up deadlift in sets of 5
Weightlifting
Deadlift (2 sets
10 TNG Deadlift @ 40%
Rest 20 seconds
10 TNG Deadlift @ 40%
Rest 20 sec
10 TNG Deadlift @40%
Rest 2-3 minutes
)
TC: 12 minutes
Score: Weight
Scaling Options
Beginner
6 x 6 Deadlifts
rest up to 1 minute between sets
Metcon
Metcon (Weight)
AMRAP 12 minutes
4 Front Squats @ 50-60%
12 Box jumps, no rebound @ 30/24″
30 Double-unders
Score 1: Weight on Front Squats
Score 2: Rounds & Reps (AMRAP – Rounds and Reps)
Scaling Options
Beginner
4 Front Squat @ RPE 6/10
12 Box step ups @ 20″
30 Single-unders
Intermediate
4 Front Squat @ 50-60%
12 Box jumps, no rebound @ 24/20″
20 Double-unders