The Gym Lake Highlands – 1-CrossFit
Warm-up (No Measure)
A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 bootstrappers
30 sec row or bike @hard
10 SLOW Yoga Push Ups
B. Ring Muscle up skill practice
3 x 3-7 reps
Level 1:
-False grip ring row
-muscle up, sit-up drill*
-Floor Transition ring mu
* https://youtu.be/y001018-p8A
Level 2:
-Hips to rings: https://youtu.be/7stNokLb2Ts
-Box transition ring mu: https://youtu.be/spafzsIBzzI
RX:
-Snap back ring beat swing*
*https://youtu.be/1ZY8zB143pw
Gymnastics
A: Metcon (AMRAP – Rounds)
“Small Appollo”
Get to 30 RMU in as little sets as possible
TC: 15 min
Score: Number of sets
Scaling options
Level 1:
In as few sets as possible
30 Ring Rows
30 Bench Dips
Level 2
In as few sets as possible
20 Band assisted Strict RMU dips (Seated)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 mins
50 DU
8 TTB
1 Thruster 135/95lbs
50 DU
8 TTB
2 Thrusters
Continue adding one rep to the thrusters every round.
KG: 60/45 KG
TC: 10 min
Score: Rounds and Reps
Scaling Options
Level 1
Amrap 10 min
50 Single Unders
8 Hanging Knee Raise
Thrusters @45/35 lbs
Level 2
Amrap 10 min
20-30 DUs
8 Toes to eye level
1 Thruster @95/65
20-30 DUs
8 Toes to eye level
2 Thursters