The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rounds
30sec Bike/Row/Ski
5/5 Banded Y pulls
10 Standing banded chest rows
5 Hanging knee raises (bar)
B. Specific 1
– 4/4 Rope rows
– 2-4 Lying to standing (ground or feet elevated)
– 2-6 Hanging rope knee raise or heel raise
B. Specific 2
– Seated clamp practice
– Seated clamp into standing (no arms)
– Standing clamp practice
– Standing clamp into 1 pull
– Rope Climbs pulls
Progression demos: https://youtu.be/eqiiEWioZcI
Heel lock: https://youtu.be/_W8FFKqUDj4
Skill
Technique Thursday (Checkmark)
Rope Climbs
Spanish wrap
J-hook
Heel Lock
Scaling Options:
Beginner
Lying to standing Rope pull
– On ground
– Feet elevated, onto box
Metcon
On a 20 minute clock
3000/2500m Row
300’ Lunges @ 70/53x 1
Max rep Rope Climbs @ 15’
TC: 20 min
Score: RC Reps
Scaling Options
Level 1
2000/1750m Row
200’ Lunges @ bodyweight
hanging knee raises
Level 2:
2500/2000m Row
300’ lunges @ 53/35×1
Max rep chin ups