The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 minutes Row or Bike
20 hollow rocks
10 V-ups/Knee tucks/Hollow up
5/5 Dynamic monkey clap
https://youtube.com/shorts/7z0xaoABxS4?feature=share
B. Activation/Mobility
2 sets
-5 Barbell front rack elbow rotations
-Ankle barbell stretch
30 seconds
https://youtu.be/IIgEw6wQQco
C. Specific
4 sets
3 Front squats @ascending
3-5 TTB timing drill
https://youtu.be/O9y2LxpcdRg
Weightlifting
Front Squat (4 x 1 rep @ 90%
)
TC: 12 minutes
Score: Weight
Scaling options
Level 1
4 x 4
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 mins
12 TTB
6 Deadlifts @ 75%
12/9 Cal Row
Score: Rounds & Reps
Scaling Options
Leve 1
12 Anchored situps
6 Deadlifts
12/9 Cal Row
Level 2a
12 Swinging leg raises
6 Deadlifts @ 75%
12/9 Cal Row
L2B
6 TTB
6 Deadlifts @ 75%
12/9 Cal Row
RX +
Amrap 12 mins
6 Ring mu
6 Deadlifts @ 75%
12/9 Cal Row