The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rounds
1 min Machine
8 Bootstrappers
6 DB deadlifts
4 DB muscle cleans
2 DB lunges
B. Mobility
PNF Pigeon Stretch
90 seconds / side
https://youtu.be/QQPiREsGaQY
(PNF = Contract, pushing knee down 5-6 sec, then relaxing onto elbows)
C. Specific
3 sets
5 Back squats @3sec down + ascending
8/8 single leg glute bridges
Weightlifting
A: Back Squat (5 @ 40%
5 @ 50%
5 @ 60%)
TC: 9 min
Score: Weight
Scaling Options
Level 1
3×5 @ ascending light
Metcon
B: Metcon (AMRAP – Reps)
EMOM 14minutes
Odd:
8 DB Deadlifts
6 DB cleans
4 DB Lunges @2 x 50/35 lbs
Even : 40 sec Max Effort Burpees over the DB’s
KG: 22.5/15 KG
TC: 14 min
Score: Total Burpees
Scaling Options
Level 1
Odd
8 DB Deadlifts
6 DB cleans
4 DB Lunges @2 x 25/15 lbs
Even: 40 sec Max Effort Burpees
Level 2
Odd:
8 DB Deadlifts
6 DB cleans
4 DB Lunges @2 x 35/25 lbs
Even: 40 sec Max Effort Burpees over a DB