Thursday, July 28th 2022

The Gym Lake Highlands – 1-CrossFit

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Warm-up (No Measure)

A. General

2 rounds

60 sec Row

30sec/ side Elevated Banded ankle rocks

30sec Full squat T spine rotations

https://www.youtube.com/watch?v=ILSbK8RnGdI

B. Activation

2 rounds

4/4 Front foot elevated, front rack split squats*

4 Front rack elbow rotations

* Elevate the front foot with a stack of plates or a lower box.

Weightlifting

A: Front Squat

E2MOM for 10 minutes

Set 1: 5 @80%

Set 2: 4 @ 85%

Set 3: 4 @ 85%

Set 4: 4 @ 82%

Set 5: 4 @ 82%

TC: 10 min

Score: Weight

Scaling Options

Level 1

5×4 @ Tempo Across

Metcon

B: Metcon (Time)

3 rounds for time

30 Box Jump Over 24/20″ (step down)

30 Alternating DB Clean and jerk 1×50/35lbs
KG: 22.5/15 KG

TC: 15 mins

Score: Time

Scaling Options

Level 1

20 Box Jump or Step ups

20 Alternating DB Clean and jerk @ moderate

Level 2

25 BJO, step down, like in the open

30 Alternating DB Clean and jerk @ 35/25lbs