The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 rounds
30 second stiff leg rowing
15 Vertical toe touches
10 Russian KB swings
https://youtu.be/6EDeeGnR rys
B. Specific
2 pause deadlift @ 40-50%
5 x 3 reps
https://youtu.be/d BUbnMe_lwY
In the video, he pauses only on the way up. We want you to pause on the way up AND down.
Weightlifting
Every 3 minutes for 5 sets
3 Deadlift @ 60% + Band
rest 15-20 seconds
3 power cleans @ 60%
rest 20 seconds
6 ground to OH + 25′ Long jumps
Score: Weight on Deadlift
TC: 15 min
Scaling Options
Level 1
3 deadlifts
rest 15-20 seconds
6 KBS
rest 15-20 seconds
6 ground to OH
Metcon
Metcon (Time)
8 Rounds for time
200m Run
15 Wallballs 20/14lbs
Score: Time
TC: 16 Min
KG: 25/15kg
Scaling Options
Level 1
5 rounds
200m run
15 Wallballs @ 12/10 lbs
Level 2
200m Run
15 Wallballs @ 14/12 lbs