The Gym Lake Highlands – 1-CrossFit
Warm-up (No Measure)
A. General
EMOM x 3 @increasing intensity
-30sec Bike/Row/Run/Mountain climbers
-15sec Downward dog
B. Activation
1 set
– 8 alternating Bird Dogs
– 8 pausing ring rows*
– 8 hollow rocks
– 8 Behind the neck prone pvc press
*pause 2sec when chest reaches knuckles
C. Specific Progression
5 min EMOM
– Level 1 and 2: practice modification
– RX: 3-5 SHSPU
Gymnastics
A: Metcon (AMRAP – Reps)
Get to 100 Strict HSPU in as little sets as possible
TC: 10 minutes
Score: Number of sets
Scaling Options
Level 1
70 DB Strict Press @moderate
Level 2
70 Pike HSPU, feet on box
RX+:
*Add a deficit if your Max effort is 25 reps+
Metcon
B: Metcon (Time)
Every 2 mins for 16 minutes
5 Clean and Jerks 155/105
15 Burpees to target
KG: 50/35 KG
TC: 16 min
Score: Fastest Round’s Time
Scaling Options
Level 1
5 Clean and Jerks @ mod
10 Burpees
Level 2
5 Clean and Jerks 135/95
15 Burpees to target