The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Activation
2 sets
10 Seated band pull down
10 Hollow ups, hold 5 seconds in hollow
C. Specific (before metcon)
4-8 DB Thrusters
4-8 TTB / Swinging leg raises / Knee raises / sit ups
20-40 double-unders
Gymnastics
Gymnastics (Weight)
5 sets
3-5 Strict pull up negatives
RX+: Weighted
TC: 12 minutes
Scaling options
Beginner
5 x 3 Negative Ring/Body rows
Intermediate
Add band or partner assisted
Metcon
Metcon (Time)
40-20
DB thrusters 2x 50/35 lbs
TTB
120 Double-unders
TC: 15 minutes
Score: Time
KG: 25/15
Scaling options
Beginner
30-15
DB Thrusters @ 25/15lbs
Hanging knee raises / Sit Ups
80 single-unders
Intermediate L1
40-20
DB Thrusters 35/25 lbs
Swinging leg raises / Toes to rings
60-100 Double-unders
Intermediate L2
40-20 DB Thrusters 35/25 lbs
15-10 TTB
60-100 Double-unders