The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rounds
10 Bent over rows @ pvc
10 Prone pvc press
10 Banded good mornings
https://youtu.be/F_n0S9kUNT4
B. Activation
2 sets
5/5 Banded Y pulls
7 Pause ring rows
9/9 Single arm DB/KB Z press
Gymnastics
Gymnastics (Checkmark)
4 sets
6-8 Strict pull-ups @ 3sec down
8/8 Single arm ring row
TC: 15 minutes
Score: N/A
Scaling Options
Level 1
2-4 Strict band assisted pull up @ 3 sec down
8 Ring rows
Level 2
2-4 jumping Pull up negatives @ 3 sec down
4-8 Single arm ring rows/arm
Metcon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
TC: 10 minutes
KG: 100/70 (RX+ 125/85)
Score: Time
Scaling Options
Level 1
21-15-9
Deadlift @ 135/95lbs
HR Push ups (with band if needed)
L2a
21-15-9
Deadlifts @ 185/135
Reduced ROM HSPU
L2b
21-15-9
Deadlifts @ 185/135
9-6-3
HSPU
RX+: Heavy Diane (Time)
“Heavy Diane”
Deadlifts 275/185lbs
Deficit HSPU @ 6/4″
Extra Accessory
Accessory (Weight)
3 sets
12 Pendlay Rows @ moderate
12 Band pull aparts