The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 sets
30sec Bike/Row/100m Run
5/5 World’s greatest stretch
10 Banded Overhead Squats
https://youtu.be/LXqGJA9mi1g
B. Snatch Drills
3 Power snatch balance
(Look for the feet to receive the bar in coordination with the hands)
3 High hang power snatch (pockets)
(Chest should be over the bar, not behind)
3 Low hang power snatch (below knee)
(Hamstrings should be loaded fully in the bottom of the low hang)
3 Tempo Power snatch
(Talk athletes through the tempo, they should be able to feel the timing tempo through your vocal cues)
Weightlifting
A: Power Snatch (3 rounds
3 @ 70%
2 @ 75%
1 @ 80%
Rest 1:1
)
TC: 9 min
Score: Weight
Scaling Options
Level 1
3sets
5 Power Snatch
Metcon
B: Metcon (Time)
5 sets
25′ Odd Object Carry
6 Devils press 2×50/35 lbs
25′ Odd Object Carry
Rest 1 min
Odd Object:
DB/KB Farmer’s Carry 2×50/35lbs or 2×53/35
KG: 22.5/15 KG
TC: 15 min
Score: Fastest Interval Time
Scaling Options
Level 1
25′ Odd Object Carry
6 Devils press @2×25/15 lbs
25′ Odd Object Carry
Level 2
25′ Odd Object Carry
6 Devils press @2×50/35 lbs
25′ Odd Object Carry
Extra Accessory
Core (Checkmark)
3 sets
10 Ring supported Leg raises
20 Hollow rocks
30 Feet elevated sky touches