The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific
EMOM 6
Min 1- 10 straight arm banded lat pull downs
Min 2- 3 scap pull-ups + 5 pause ring rows
https://youtu.be/e_c3TO2jNy8?t=93
Gymnastics
50 Strict Pull-ups (AMRAP – Rounds)
Get to 50 Strict pull ups in as little sets as possible
RX+ 30 Bar Muscle-ups
TC: 12 minutes
Score: Sets
Scaling options
Beginner
6 x 3 Strict band assisted pull ups / Negatives
Intermediate L1
50 strict band assisted pull ups
Intermediate L2
30 strict pull ups
Metcon
Metcon (Time)
For time
50 Cal Bike/ Row
50 Wall balls 20/14 lbs
50 DB Snatch 1x 50/35lbs
50 Wall balls 20/14 lbs
50 Cal Row/Bike
TC: 17 minutes
Score: time
KG: 9/6, 25/15
Scaling options
Beginner
35 Cal Bike/ Row
35 Wall balls @14/10
35 DB Snatch @25/15lbs
35 Wall balls @14/10
35 Cal Row/Bike
Intermediate
50 Cal Bike/Row
50 Wall balls @16/12
50 DB Snatch @35/25lbs
50 Wall balls @16/12
50 Cal Row/Bike