The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rounds
10 Band Bicep curls
10 Band rows
10 Banded good mornings
B. Activation
5/5 Band pull down*
7 Pause ring rows
https://youtu.be/tUU-0soQOrE
C. Specific (metcon)
2 sets
25’ High knees
5 russian KB swings + 3 KB swings
3-5 hand release push-ups
Gymnastics
Gymnastics (Checkmark)
3-5 sets
3/3 Strict rope pull-ups*
12 Ring rows
*3 with right hand on top, 3 with left hand on top
TC: 12 minutes
Score: N/A
Scaling Options
Level 1
3 sets
3 Strict banded chin ups
8 Ring rows
Level 2
2/2 Jumping Rope pull up negatives
12 Ring rows
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
21 KBS 32/24kg
21 Push ups @ hand release
800m Run/1000m Row/2000m Bike
Score: Rounds and Reps
Scaling Options
Level 1
14 KBS @ light/Unbroken
14 Banded HR push ups
Run 400m/Row 400m
Level 2
21 KBS @ 24/16kg
14 Push ups @ hand release
Run 800m/Row 1000m/2000m Bike
Extra Accessory
Accessory (Checkmark)
5 sets
8 Band pullovers
8 Band rows
@ heavy (ish) band