The Gym Lake Highlands – 1-CrossFit
Warm-up (No Measure)
A. General
2 rounds
60 sec Row
30sec/ side Elevated Banded ankle rocks
30sec Full squat T spine rotations
https://www.youtube.com/watch?v=ILSbK8RnGdI
B. Activation
2 rounds
4/4 Front foot elevated, front rack split squats*
4 Front rack elbow rotations
* Elevate the front foot with a stack of plates or a lower box.
Weightlifting
A: Front Squat
E2MOM for 10 minutes
Set 1: 5 @80%
Set 2: 4 @ 85%
Set 3: 4 @ 85%
Set 4: 4 @ 82%
Set 5: 4 @ 82%
TC: 10 min
Score: Weight
Scaling Options
Level 1
5×4 @ Tempo Across
Metcon
B: Metcon (Time)
3 rounds for time
30 Box Jump Over 24/20″ (step down)
30 Alternating DB Clean and jerk 1×50/35lbs
KG: 22.5/15 KG
TC: 15 mins
Score: Time
Scaling Options
Level 1
20 Box Jump or Step ups
20 Alternating DB Clean and jerk @ moderate
Level 2
25 BJO, step down, like in the open
30 Alternating DB Clean and jerk @ 35/25lbs