The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 sets
30 second Row @ increasing intensity
5 scap pulls + 7 Beat swings
25’ Lunge + twist
B. Specific Bar mu
3 sets
5 Shoulder extensions https://www.youtube.com/watch?v=wW-GAz2CTCM
10 Banded Hollow body lat Pulldown
3 Glide Kip + 1 Bar mu or Jumping Bar mu
C. Specific Metcon
5 Cal row @ moderate
3 Broad jumps
3 Snatch RDL
3 Hang muscle snatch
3 BTN snatch press
3 Power Snatch balance
3 Tempo Power Snatch
5 Cal row @ hard
Gymnastics
A: Metcon (6 Rounds for reps)
Bar Muscle-ups
Every 2 mins for 12 mins
20 sec max rep
TC: 12 min
Score: Total Reps
Scaling Options
Level 1
Max Rep Assisted Strict Pull Ups
Level 2
Max Rep Box BMU
B: Metcon (Weight)
Power Endurance
EMOM 12minutes
Min 1: 12 Pulls on the rower @RPE 10 + damper 10
Min 2: 6 Broad jumps
Min 3: 2 Power snatch @80%
TC: 12 min
Score: Weight
Scaling Options
Level 1
Min 1: 12 Pulls on the rower @ as hard as possible
Min 2: 6 Broad jumps
Min 3: 2 Power snatch @ RPE 6-7
Extra Accessory
Metcon (Checkmark)
100 Banded Biceps curls
100 Banded triceps extension