The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Tabata
Perform 2 tabata intervals/movement
– Air squats
– Wall ball toss (push press, no squat)
– Pause ring row
– Row
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos
C. Specific
5 RDL
5 RDL + muscle clean
5 Strict press
5 Power clean + pause + Jerk
5 Power Clean and jerks
Plyometrics
A: Max Height Box Jump (Distance)
Max Height Box Jump
Score: Height
TC: 6 min
Scaling Options
Level 1
6 x 2-3 Box jumps
Metcon
B: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
TC: 6 minutes
Score: Time
Scaling Options
Level 1
30 clean and jerks for time @ light
Level 2
30 clean and jerks for time @ 95/65lbs
Conditioning
C: Metcon (Time)
Row
For total time
5 x 200m sprint
30 seconds rest between intervals
TC: 12 minutes
Scaling options:
Level 1:
5 x 1:00 @ RPE 9, rest 30 seconds