The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Activation
3 sets @ascending
7-5-3 Strict press @light, mod, mod-heavy
6 Banded W-Y
* These are the first ramp up sets, then athletes continue their ramp up in sets of 2-1
C. Metcon Specific
– 3+3 Ring rows + ring dips /Push ups
– 3+1 Snap back pull + ring mu- low rings
– 3 Jumping RMU / RMU
@ empty bar
– 3 High hang squat snatch
– 3 Hang squat snatch
– 3 Squat snatch
https://www.youtube.com/watch?v=8hyFclpW8hM
Weightlifting
Shoulder Press (1 rep Max)
TC: 16 minutes
Score: Weight
Scaling Options
Beginner :
8 x 1 @ moderate
Intermediate & Perform
As written
Metcon
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
TC: 10 minutes
Score: Time
KG: 60/43
Scaling Options
Beginner
9-7-5
Ring rows
Push ups
Hang squat snatch @ 45/35lbs
Intermediate
Jumping Ring muscle ups
Squat Snatch @ 95/65lbs
Extra Accessory
Core (Time)
30-20-10
V-ups
Sky touches, Feet raised
1/2 turkish get up