The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
30 sec Air Squats
30 sec Banded good mornings
30 sec High Knees
30 sec Rack stretch on the floor
30 sec LAteral shuffles (25’)
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific (Drills)
https://youtu.be/kHo1YedpkRE
– 5-7 Rack Deliveries
– 5-7 Muscle cleans
– 5-7 Tall squat cleans (work your way form power to squat)
– 5 Tempo Squat Cleans
Then
Ramp up
Weightlifting
Clean (EMOM 6minutes
3 Squat Cleans @ 65-70%)
TC: 6 min
Score: Weight
Scaling Options
Level 1
3 Cleans @ Quality
RX+
@65-70%
3 TNG Clean and Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
50′ Farmer’s Carry 2×50/35 lbs
7 Burpee Deadlifts 2×50/35 lbs
100′ Shuttle run (25 out & back)
KG: 25/15
Score: Rounds & Reps
Scaling Options
Level 1
50′ Farmer’s Carry @ 35/25 lbs x 2
7 Burpees
100′ Shuttle run (25 out & back)
Level 2
50′ Farmer’s Carry @ 35/25 lbs x 2
7 Burpee Deadlifts @ 35/25 lbs x 2
100′ Shuttle run (25 out & back)
Extra Accessory
Accessory (Checkmark)
Banded Cat/Cows
3 x 12