Announcements
Starting 19 June, we will have 1 midday class at Noon! MWF – CrossFit; T/TH – PowerHour
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific
3 sets
5 Wide stance glute bridge
3 Box Squats @Asecending
Tempo 3.1.X.1
Weightlifting
Box Squat (Box Back squat
3RM)
@parallel
-Box height is no lower than parallel – err towards higher than lower
-Sit on the box and come to a dead stop
Score: Weight
TC: 15 minutes
Scaling Options:
Beginner
5 x 3 Across
Intermediate & Perform
As written
Metcon
A: Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Rest to the 7 minute mark, Then
B: Metcon (Time)
For time
75 Wall balls 30/20 lbs
TC:
Diane: 6 min
Total: 13 min
Score: Time for Diane & wall balls
KG: 100/70
Scaling Options
Beginner
18-12-9
Deadlift 135/95 lbs
DB strict press @ 25/15lbs
—-
50 Wall balls @ 14/10lbs
Intermediate L1
21-15-9
Deadlift 185/135 lbs
Pike Hspu, feet on box
—-
75 Wall balls @ 20/14 lbs
Intermediate L2
21-15-9
Deadlift 185/135 lbs
7 HSPU each round
—-
75 Wall balls @ 20/14 lbs