The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
A. General
10min EZ :
100m Jog
5 Inch Worms
10 PVC Pass Throughs
5 Scap Pull Ups + 5 Kip Swings
10 Lateral Box Step Ups
B. Specific
Spend 10mins warming up for the specific movements
*Movement Subs:
Run: 500m Row, 1000m Bike
DL: KB or DB DL at a Mod-heavy weight
KBS: Russian KBS
OHS: Front Squats (BB, DB, KB)
C2B: Kipping PU, Strict Banded
Box Jumps: Tall Step Ups
Workout
Lumberjack 20 (Time)
For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here