The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rounds
30 sec Row/Butt kicks
30s W-band pull apart
30s Dynamic monkey clap
https://youtube.com/shorts/7z0xaoABxS4?feature=share
B. Mobility
90/90 Hip stretch
30s/side
https://youtu.be/k5KAC5T2Roo
C. Specific
2 sets
12/12 Banded monster walks
4 Box jumps
3 Jump Squats
Then ramp up squat to 80%
Weightlifting
Weightlifting (Weight)
4 sets
3 Back Squats @ 80%
4 High Box jumps
12 Band assisted jumps
Rest 2:00 between sets
TC: 16 minutes
Score: Weight
Scaling Options
Level 1
4 sets
3 Back Squats
12 Band assisted jumps
Metcon
Metcon (Time)
5 Rounds for time
10 Thrusters 115/75lbs
200m Run/ Row 18/15 Cals
TC 14 minutes
KG: 50/35
Score: Time
Scaling Options
Level 1
10 thrusters @ 55/45lbs
100m run/ Row 15/12 Cals
Level 2
10 thrusters @ 95/65lbs
200m run/ Row 18/15 Cals