The Gym Lake Highlands – 1-CrossFit
Warm-up (No Measure)
A. General
EMOM x 3 @increasing intensity
-30sec Bike/Row/Run/Mountain climbers
-15sec Downward dog
B. Activation
1 set
– 8 alternating Bird Dogs
– 8 pausing ring rows*
– 8 hollow rocks
– 8 Behind the neck prone pvc press
*pause 2sec when chest reaches knuckles
C. Specific Progression
Help Level 2 and Level 1 athletes find their modification and loading. They should be able to hit at least 10 reps in their working section.
Then
5 min EMOM
– Level 1: practice modification
– RX: 3-5 SHSPU
Gymnastics
A: Metcon (AMRAP – Rounds)
Get to 100 Strict HSPU in as little sets as possible
TC: 10 minutes
Score: Number of sets
Scaling Options
Level 1
70 DB Strict Press @moderate
Level 2
70 Pike HSPU, feet on box
Metcon
B: Metcon (3 Rounds for reps)
Every 6 minutes x 3
In a 4 minute work window:
800m Run
Max rep burpees in remaining 4 minutes window
TC: 18 min
Score: Burpee reps
Scaling Options
Level 1
400m run
Max rep burpees in remaining 4 minute window
Level 2
600m run
Max rep burpees in remaining 4 minute window