The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Tabata (4sets of TABATA each*)
– Plate hops
– Plate ground to overhead @25/15 lbs
– Plank seal walk
https://youtu.be/wYsQJBMIt AQ
– Burpees
*4×20 sec on / 10 sec off, not 8
B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale
https://youtu.be/9LJDGUulS_8?t=41 8
C. Ring mu skill practice
5-7 Arch to hollow drill
*Use this to teach the aggressive initiation of the core
https://www.youtube.com/watch?v=7-tsailZII 0
3 x one of the following complexes:
Feet assisted, knee bent
Feet assisted, legs straight
Feet elevated
https://www.youtube.com/watch?v=U1SPl7pq1I0
Weightlifting
Bench Press (Every 30 seconds for 10 sets
2 reps @40-50%
)
TC: 5 minutes
Score: Weight
Scaling Options
Level 1
6 x 3 @ 3.2.X.1 (EMOM) RPE 6/10
Metcon
Metcon (Time)
3 rounds
20/18 Cal Machine/200m Run
10 Ring Muscle-ups
10 DB Box step-up overs 2×50/35lbs + 24/20″
TC: 15 Minutes
Score: Time
KG: 25/15
Scaling Options
Level 1
15/12 Cal Machine
8 Strict Band assisted Chin ups
10 DB box step ups 1×25/15 lbs, 20″
Level 2
20/18 Cal Machine/200m Run
8-10 Low ring assisted RMU
10 DB box step up overs 2×35/25 lbs + 24/20″
RX+
3 rounds
100 Double-unders
10 Ring mu
10 DB box step up overs 2×50/35 lbs + 24/20″