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. Specific (Drills)
– 60 sec Bang Bang Drill
– 5-7 Vertical jumps, hands on hips
– 5-7 Vertical jumps, with barbell
—
– 5-7 Tall clean (power)
– 5-7 Hang clean
– 5-7 Low hang clean
– 5-7 Power clean
Hang clean tips: https://youtu.be/CDa-F_MsGfw
C. Specific prep
3 sets @ ascending
25’ Farmers Carry
1 Hang Power clean
1 Low Hang Power clean
1 Power Clean
Ramp up suggestion:
1 complex @ 40%
1 complex @ 50%
1 complex @ 60%
Then provide time to do 70% and see if athletes should adjust the weight
Metcon
Metcon (Time)
6 Rounds @ 70-80%
100′ Farmer’s Carry 2x 32/24kg
1 Hang Power Cleans
1 Low hang Power clean
1 Power clean
TC: 25 minutes
Score: Weight
Scaling Options
Beginner
100′ Farmer’s Carry @ 2x 16/12kg
1 Hang Power Cleans
1 Low hang Power clean
1 Power clean
@ Technical
Intermediate
100′ Farmer’s Carry @ 2x 24/16kg
1 Hang Power Cleans
1 Low hang Power clean
1 Power clean
@ 70-80%