The Gym Lake Highlands – 1-CrossFit
Warmup (Checkmark)
A. General
3 min cardio of choice
into
EMOMx 5:
3 burpees
3 V-ups
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. TTB timing drill (Pre-Power)
3 sets
3 Pause V-ups*
5 TTB timing drill
*Pause in the hollow position on the way down for 2 seconds, then TnG on the hands and feet on the floor into the next rep simultaneously.
()
Metcon
A: Metcon (Time)
5 rounds for time
15 Deadlift @135/95
12 CTB
8 Burpees to target
KG: 60/45 Kg
TC: 15 min
Score: Time
Scaling Options
Level 1
15 Deadlift @75/55
12 Jumping Pull Up
6 Burpees
Level 2
15 Deadlift @115/75
12 Pull Up
8 Burpees to tagret
RX+
5 rounds for time
25′ DB Front Rack Lunges @2×50/35 lbs
12 CTB
8 Burpees to a target
Power
B: Power (AMRAP – Reps)
5 sets
5 TTB
Rest 30 seconds
6 Medball situp toss to wall
OR
3 BMU
Rest 30 seconds
10 Hard pulls on the Rower @damper 10
Rest 60 seconds
KG: 22.5/14 KG
TC: 16 min
Score: Max Wattage
Scaling Options (all rest the same)
Level 1
– 5 Hanging Knee Raise
– 6 Medball situp toss to wall @ light
– 10 Hard pulls on the Rower
Level 2
– 5 Toes to eye level
– 6 Medball situp toss to wall
– 10 Hard pulls on the Rower @damper 10
Extra Accessory
Accessory (Checkmark)
3 rounds
30 sec Hollow body rocks
30 sec Hip extension hold on GHD