The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific
2 sets
10 Band strict presses / Band chest press
5 Mini band shoulder oscillations*
https://youtu.be/P9QVvhyBTdM?si=5ZFawbDJj4klg7PH
* The shoulder oscillations can be done pressing upwards or forward depending on if the athlete does a HSPU style press or push ups
C. Specific Metcon
5-10 Beat swings
5-10 Kip swings
5-10 Swinging leg raises
5-10 TTB or TTB attempts
Gymnastics
Strict HSPU (4 x
Max reps Strict HSPU
Rest 3 minutes)
Max Strict HSPU, unbroken
TC: 18 minutes
Score: Reps
Scaling Options
Beginner
4 x 10 Band assisted push ups
Intermediate
4 x Max rep @ Reduced ROM
-> Must get a minimum of 5 reps
Metcon
Metcon (Time)
21-15-12-9-6-3
TTB
Cal Row
TC: 10 minutes
Score: Time
Scaling options
Beginner
18-15-12-9-6-3
Swinging knee raises
Cal Row
Intermediate L1
21-15-12-9-6-3
Swinging Leg raises
Cal Row
Intermediate L1
6-8 TTB each round
21-15-12-9-6-3
Cal Row
Perform
N/A
Extra Accessory
Upper Accessory (Checkmark)
4 rounds
15 Straight arm banded pullover
15 DB Rollover