Archives

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General General B. Specific 2 sets -5 Front rack elbow rotations -5 Tempo Front squats @5s down -3-5 Jump Squats [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Time) For time 80 Cal Row 60 KBS 40 Burpees 20 Single Arm Devils Press 30/20 10 Wall Walks E2MOM 30 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Specific Pull: -5 Snatch lift off -5 Snatch deadlifts — Leg drive: -5 Standing vertical jumps -5 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led A. Weightlifting EMOM (Weight) EMOM x 10 1 – 7-10 Heavy Russian Kettle Bell Swings 2 – :30-:45 Bar Dead [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon A. Metcon (AMRAP – Reps) AMRAP 10 2,2; 4,4; 6,6;… Row Cal Wall Ball Shots Rest 3 Minutes B. [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility Quadruped rear shoulder stretch 30 sec/side https://youtu.be/eYovIztVZos C. Activation 2 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led A. Weightlifting EMOM (Weight) EMOM x 10 1 – Barbell Back Squat (10-8-4-6-2) 2 – :20 Side Plank R/:20 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Specific Snatch Warm-up Ramp up: 3 @ 60% 3 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% 1 @ [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Checkmark) EMOM x 40 1 – 12 High Wall Ball Shots (Throw the ball as high as possible) 2 [...]