The Gym Lake Highlands – 1-CrossFit
Warm-up
0-15
Warm-up (No Measure)
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row or 1500m Bike
2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
Strength
15-28
Deadlift (Build to a heavy single)
ON A 10:00 RUNNING CLOCK…
Build to Heavy 1-Rep Deadlift. As you build, be sure to start at a higher rep range and lower it as the weight increases. Use this time to also gauge what weight is doable for the conditioning piece after this.
(Score is Load)
Workout
28-42
Metcon (Time)
FOR TIME
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar or Overhead Sit-ups (25/15)
*50 Double Unders after each full set
(Score is Time)
DU scale: 75 Singles or 10 Burpees