The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 rounds
30 seconds jumping jacks
4/4 Lateral Box Step Ups
4/4 Light Hang DB snatch
B. Activation
3 sets @ascending
10-7-5 Strict press @light, mod, mod-heavy
6 Banded W-Y
C. Metcon Specific
3 sets
4 Box jumps @ increasing height
3/3 DB Snatch
6 Wallballs @ 30/20 or higher target
Weightlifting
Shoulder Press (1 rep Max)
TC: 12 minutes
Score: Weight
Scaling Options
Level 1
Work up to a 3 rep moderate to heavy
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
2 Box jumps 34/30″
4/4 DB Snatch 1×70/50lbs
8 Wallballs 30/20lbs
KG: 35/25, 15/9
Score: Rounds & Reps
Scaling options
Level 1
2 Box jumps @ 20/16″
4/4 DB Snatch @ 25/15lbs
8 Wallballs @ 12/10lbs
Level 2
2 Box jumps @ 30/24″
4/4 DB Snatch @ 50/35lbs
8 Wallballs @ 20/14lbs