The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 minutes on machine of your choice
10 Deep squat T spine rotations
10 Rotating scorpions
10 Quad pull steps with reach
https://youtu.be/J3BawrXY9I8
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
Weightlifting
Clean Drills (Checkmark)
1. Rack Delivery Drill
2. Tall Muscle clean
3. High hang Power clean
4. Low hang power clean
5. Slow pull power clean
TC: 15 mins
Score: N/A
Metcon
Metcon (Weight)
EMOM 10minutes
Odd-15/12 Cal Row/Bike(100-200m run)
Even- 1 Power Clean + 2 Front Squats @ 65%
Right into
EMOM 10minutes
Odd: 15/12 Cal Row/Bike
Even: 14 DB Hang Clean & Jerk 2×50/35lbs
TC: 20 min
KG: 25/15
Score: Load
Scaling Options
Level 1
EMOM1
Odd- 40 seconds Machine
Even- As written, Light
EMOM 2
Odd- 40 seconds Machine
Even- 10 DB HPC & push press @ 2×25/15lbs
Level 2
EMOM 1
Odd- 12/10 Cals
Even- 1 Power Clean + 2 Squats @ 65%
EMOM 2
Odd- 12/10 Cals
Even- 12 DB HPC&J @ 2×35/25lbs