The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Activation
1 set
– 8 alternating Bird Dogs
– 8 pausing ring rows*
– 8 hollow rocks
– 8 Behind the neck prone pvc press
*pause 2sec when chest reaches knuckles
C. Specific Progression
Help intermediate and Beginner athletes find their modification and loading. They should be able to hit at least 10 reps in their working section.
Then
5 min EMOM
– Beginners: practice modification
– Advanced: 3-5 SHSPU
Gymnastics
50 Strict HSPU (AMRAP – Rounds)
Get to 50 Strict HSPU in as little sets as possible
TC: 12 minutes
Score: number of sets (the lower the better)
KIPPING IS NOT A SCALE FOR STRICT
Scaling Options
Beginner:
7-10 x 5 Band Assisted push ups
Intermediate:
Get to 30 strict reduced ROM HSPU e.g. 45# plate with abmat on top
Metcon
Metcon (3 Rounds for time)
3 Rounds, each for time
800m Run
12 Devil’s press 2x 50/35 lbs
Rest 1 minute between rounds
TC: 20 minutes
Score: Each round for time
KG 25/15
Scaling options
Beginner
400m run
12 Devil’s press @ 25/15 lbs plate
Intermediate
800m run
12 Devil’s press @ 2x 35/25 lbs