Announcements
CrossFit Test Week is Coming!
One Rep Max Lifts & Benchmark Workouts abound in CrossFit at The Gym! See where you are and how far you’ve come.
Starts 10 July – any questions, ask a coach!
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale
https://youtu.be/9LJDGUulS_8?t=418
C. Metcon Specific
2 rounds of
5 HSPU (and scales)
20 seconds butt kicks
5 power cleans
20 seconds static A skip
5 Beat swing/5 pull ups (rnd 2)
Weightlifting
Clean (No feet power clean
5 x 3 @30-50% of max clean
Rest 60-90 seconds between sets)
TC: 15 minutes
Scaling Options
Beginner
5 x 3 @ technical load
Metcon
Metcon (Time)
For time
50 HSPU
800m Run
50 Power cleans 135/95 lbs
800m Run
50 Pull-ups
TC: 18 minutes
Score: Time
KG: 60/43
Scaling Options
Beginner
30 Push ups
400m run
30 Power cleans @ 55/45 lbs
400m run
30 Jumping Pull ups
Intermediate L1
50 Box Pike HSPU
800m run
50 Power cleans @ 115/75lbs
800m run
50 Jumping Pull ups
Intermediate L2
25 HSPU
800m run
50 Power cleans @ 115/75lbs
800m run
25 Pull ups
Extra Accessory
Core (Checkmark)
3 sets
10 Weighted Toe touches
15 unweighted toe touches
20 Abmat situps