The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 Jumping Jacks
10 Scap Push-Ups
10 DB Around the World
:30 DB Hollow Body Flutter Kicks
Into…
2 ROUNDS
6 Push-Up + Down Dog
8 Up-Downs
10 Deadbugs
12 Alt. DB Press
Strength
Metcon (Weight)
EMOM x 5 MINUTES*
1 Strict Press
+
3 Push Press
-Rest 2:00-
EMOM x 5 MINUTES**
1 Push Press
+
3 Push Jerks
*Build to a Moderate Weight.
**Build to a Moderate-Heavy Weight.
(Score is Weight)
Week 5 of 8***
***The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling.
Workout
Metcon (Time)
40 O.E.
For Time:
40 Thrusters (135/95)(95/65)
*For every break, you must complete 40 DU’s
*DU Modification: :30 Singles