The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Barbell Elbow rotations
10 reps total
C. Specific
Clean + Jerk Warmup
Weightlifting
Clean and Jerk (Hang Clean & Jerk
1 x (3+1) @ 60%
2 x (2+1) @ 70%
2 x (2+1) @ 80%
Rest 2 minutes between sets)
TC: 18 minutes
Score: Weight
Scaling Options
Beginner
5 x 2+1 @ across
Intermediate
As written
Perform
N/A
Metcon
Metcon (Time)
5 rounds For time
200m Run
12 Burpees to target
6 Bar muscle-ups
TC: 15 minutes
Score: Time
Scaling Options
Beginner
200m jog
6 Burpees / Down & ups
3 Band assisted strict chin ups
Intermediate
200m run
12 Burpees
3 Jumping bar muscle up