The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Tabata- 2 intervals on each movement
20 sec on/10 sec off
-run/row
-Single leg, single arm DB RDL
*Alternate each interval
-scorpions
-pause air squats
B. Activation
2 sets
20 Light banded GM’s
3-5 push-ups + pause @1” off the floor on the way down*
6 Alternating Cossack squats
Push-ups
– Use the pause to assist athletes with their arm positioning. POP’s below.
– Advanced athletes can do band resisted push-ups with the pause. https://www.youtube.com/watch?v=cOFwFzzLFWw
Metcon
Metcon (Time)
For time
4 Rounds of:
800m Run/Row /1600m Bike
+
3 Rounds
8 Alt Hang DB Snatch 1×50/35lbs
10 Push Ups
12 Air Squats
*1 round is: 800m run + 3 rounds of 8-10-12. Then repeat for four total rounds of that sequence of cardio + 3 rounds of 8-10-12
TC: 30 min
KG: 25/15
Score: Time
Scaling Options
Level 1
400m Run/Row / 800 Bike
3 Rounds
8 Alternating Hang DB Snatch @ 1×25/15lbs
8 Hand Elevated Push Ups
8 Air Squats
Level 2
800m Run/Row/1600m Bike
3 Rounds
8 Alternating Hang DB Snatch @ 1×35/25lbs
6-10 Push Ups
12 Air Squats