The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility/Activation
Trap smash with barbell
https://youtu.be/8DQQJpTlYG8
1 x 10-12 arm raises/side
C. Specific
2 sets @ empty bar
3 Strict press @ ascending
10 Band pull apart
Weightlifting
Shoulder Press (5 x 3 @70-75%
)
TC: 12 minutes
Score: Weight
Scaling options
Beginner
Tempo: 3.2.x.1
Intermediate
As written
Metcon
Metcon (Time)
5 rounds for time
20 Bar facing Burpees
10 Hang cleans 135/95 lbs
10 Shoulder to overhead 135/95 lbs
Rest 30 seconds
TC: 20 minutes
Score: Time including rest
KG: 60/43
Scaling Options
Beginner
12 Burpee step over bar
10 Hang cleans 45/35 lbs
10 Shoulder to overhead @ 45/35 lbs
Intermediate
20 Bar facing Burpees
10 Hang cleans @ 115/75lbs
10 Shoulder to overhead @ 1115/75lbs