The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific
Pull:
-5 Snatch lift off
-5 Snatch deadlifts
—
Leg drive:
-5 Standing vertical jumps
-5 Standing vertical jumps with BB, snatch grip
—
Snatch pull:
– 5 Halting snatch pulls (pause at tall position)
– 5 Tempo snatch pulls
Weightlifting
Snatch Pull (4 x 4 @ 75-85%
*Not a high pull)
TC: 10 min
Score: Weight
Scaling Options
Beginner
Snatch deadlift
Intermediate
As written
Metcon
Metcon (AMRAP – Reps)
3 rounds for reps
1 min KBS @ 24/16kg
1 min Jumping pull ups
1 min DB Snatch 1×50/35 lbs
1 min Cal machine
1 min Rest
The jumping pull-ups are a cardio movement in this workout. Don’t scale them up.
TC: 15 minutes
Score: Total reps
Scaling options
Beginner
Russian KBS @ 16/12kg
Ring rows
DB snatch @ 1x 25/15lbs
Cal machine
Intermediate
KBS @ 20/12kg
Jumping pull ups
DB Snatch @ 1x 35/25lbs
Cal machine