The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Row
3mins @ increasing intensity
B. Mobility/Activation
Front rack bent elbow stretch
2 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
C. Specific (drills)
5 Tall Clean high pulls
5 Tall muscle cleans
5 Tall power cleans, heels elevated
5 Tempo hang Power cleans, pause @ extension
5 Tempo Power Cleans, pause @ extension
Weightlifting
A: Power Clean (In a 12 minute work window, Work up to a 1 rep max power clean
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90 %
1 @ 95%
1 @ 97%
1 @ 100%+)
Scaling Options
Level 1
Every 2 min for 10 min
3 Power Cleans @ ascending weight*
Metcon
B: Metcon (Time)
3 rounds for time
15 Thrusters 155/105 lbs
25′ FR lunges 155105 lbs
5 Wall walks
KG: 70/50 KG
TC: 15 min
Score: Time
Scaling Options
Level 1
15 Thrusters @ 75/55 lbs
25′ Lunges @ bodyweight
50′ OH DB Carry @ 25/15 lbs
Level 2
15 Thrusters @ 95/65 lbs
25′ FR Lunges @ 95\65 lbs
3 Wall Walks