The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific Metcon
2 sets
20 sec OH sit-ups
20 sec Hspu / Pike HSPU
20 sec DB lunges
Weightlifting
Back Squat (1 x 8 @65%
1 x 6 @75%
2 x 4 @80%
Rest 2-3 minutes between sets
)
TC: 12 minutes
Score: Weight
Scaling Options
Beginner
4 x 6 reps across
Intermediate
As written
Perform
N/A
Metcon
Metcon (AMRAP – Reps)
4 rounds
1 min max reps Overhead sit ups 1 x 50/35 lbs
rest 15 seconds
1 min max reps HSPU
rest 15 seconds
1 min max reps DB front rack walking lunges 1x 50/35 lbs
rest 15 seconds
TC: 15 min
Score: Total reps
KG: 25/15 lbs
Scaling Options
Beginner:
– Anchored sit ups
– DB push press 2x 25/15 lbs
– Walking lunges 2x 25/15 lbs
Intermediate
– Overhead situp @ 35/25 lbs x 1
– Pike HSPU (box or band)
– Walking lunges @ 35/25 lbs x 2
Perform
N/A