The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 rounds
10/8 cal Row/Bike or 200m Run @Easy
10 Muscle Snatch
10 Scorpions
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
1-2 sets of:
3-4 Box Rope clamp progression / 3 Jump + clamp
30 seconds tall kneeling Front rack hold with 1 DB
Then
1 Lay to standing RC / 1-2 Rope climbs
25’ Front Rack carry
Gymnastics
A: Metcon (Time)
3 sets
3 Rope climb or Max strict Chin-ups
100′ Front Rack Carry 2×50/35lbs
1min Recovery on a Machine or Run
KG: 22.5/15 KG
TC: 15 min
Score: Slowest Set
Scaling Options
Level 1
3 Laying to stand Rope Climbs or Assisted Chin Ups
50′ Front Rack Carry @ 2×25/15lbs
Level 2
1 Rope climb or Max strict Chin-ups
100′ Front Rack Carry @2×35/25
Metcon
B: Metcon (AMRAP – Reps)
3 x
AMRAP 4minutes
10 Power Snatch 95/65 lbs
10 Bar facing Burpees
Rest 2 between each AMRAP
KG: 45/30 KG
TC: 16 min
Score: Total Reps
Scaling Options
Level 1
7 Power Snatch @45/35
7 Burpees
Level 2
10 Power Snatch @75/55
10 Bar facing Burpees