The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
EMOM x 6mins
Min 1- Arms only row or air bike
Min 2- Elevated arch to hollow 10 reps
Min 3- Cossack squats 5/5 reps
B. Activation
3 sets
10 Hollow banded lat pull-downs
10 Plank up downs
5 Inch worms
Gymnastics
Technique (Checkmark)
15 Minute Coach Led Bar Muscle Up Practice
Bar Muscle up drills
– Box lat to fly
– Band BMU transition / Band lat pull downs
– Jumping BMU
Metcon
Metcon (5 Rounds for time)
E4MOM for 20minutes
2 rounds
30 Double-unders
15 Wallballs 20/14lbs
3 Bar Muscle-ups
TC: 20 min
Score: Each round for time
KG: 9/6
***Scale BMU to your most difficult pulling variation: Jumping BMU, C2B, Jumping C2B. NO BANDED PULL UPS
Scaling Options
Beginner
1 round
60 Single-unders
20 Wallballs 12/10lbs
5 Jumping Bar muscle ups
Intermediate
2 rounds
20 DU
15 Wallballs 16/12lbs
1-3 Assisted/Jumping BMU
Perform
As Written
Extra Accessory
Core (Checkmark)
40-30-20-10 Toe touches
45 seconds Hollow body hold after each set