Announcements
Labor Day Schedule:
The Gym will be open for a 9AM Community Class on Monday, 4 September. Friends and Family are welcome!
All other classes are cancelled.
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Activation
10-20 seconds Hollow body hold with band
3-6 Leg raises to band
https://youtu.be/sBO8SuysFIo
C. Specific Metcon Prep
-7 hang muscle cleans
-7 Rack deliveries
-7 Hi hang power cleans
-7 hang power cleans
Gymnastics
Gymnastics (Checkmark)
5-10 sets
1-3 Pullovers
TC: 15 minutes
Score: Checkmark
Scaling options
Beginner:
Assisted with box or partners
or
Body rows @ as horizontal as possible
Intermediate
Assisted with box/ Partner
()
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 minutes
8 Hang Power Clean 115/75 lbs
8 Front rack lunge steps 115/75 lbs
50 Double-unders
Score: Rounds & Reps
KG: 50/35
Scaling options
Beginner:
8 Hang power clean @ 45/35lbs
8 Front rack lunge steps/body weight
30-50 single-unders
Intermediate
8 Hang Power Clean @ 95/65 lbs
8 front rack lunge steps @ 95/65 lbs
30-50 Double-unders
Extra Accessory
Upper Body (Weight)
Pendlay or Meadows Landmine Row
3 x 10reps
Rest 60 seconds