The Gym Lake Highlands – 1-CrossFit
Warm-up (No Measure)
A. General
3 sets
10 cal machine
12 wall balls
15 Banded Good Mornings
B. Mobility
60sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
C. Activation
3 sets
5/5 Jumping bulgarian split squats
10 Russian KB swings
D. Skills & Drills
Before the Metcon starts, set up stations where you can cover basic skills and drills for the individual movement selections
Strength
Push Press (5 Rep Heavy)
Metcon
A: Metcon (No Measure)
“Goat Day”
EMOM 20 minutes
Odd: X
Even: Y
Choose a cardio based movement and rep range for the odd minute. Ie:
– Box Jumps
– Row or bike
– Double unders
Choose a skill based movement and rep range for the even minute. Ie:
– Snatch
– Push jerk
– Muscle up
*Athletes can get creative today and work on a skill or movement that they feel would be beneficial to work on.
Scaling options
Ring mu
-Box transition ring mu
https://youtu.be/spafzsIBzzI
-Banded transition ring mu
https://youtu.be/alzyzScE-nI?t=52
-Russian Dips
-Muscle up on low rings
-CTB pull-ups + Ring dips
-False grip ring rows + Bench dips