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CFL #484

CrossFit Lackland – CROSSFIT

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Warm-up

*Coaches Choice – 5 min

*You have 40 min to complete the Front Squat and Push Press. This will leave you 10 min to complete the METCON. If you finish the FS/PP early you can start the METCON.

Strength Phase

Front Squat (Find 1 RM)

Push Press (Find 1 RM)

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time
*If you can’t do Ring Muscle-Ups then do the Pull-Up/Ring Dip WOD

120 Pull-ups/120 Ring Dips for Time (Time)

120 Pull-Ups (L3), 60 Pull-Ups (L2), 60 Ring Rows (L1)

120 Ring Dips (L3), 60 Ring Dips (L2), 60 Box Dips (L1)

*Break reps 5/5

Competition Training

*Please see a coach

CFL #483 OPEN GYM

CrossFit Lackland – OPEN GYM

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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Competition Training

CFL #482 SATURDAY TEAM WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Snatch + OHS (TEAMS OF 3 (10 to find 1 RM))

*Squat or Power

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

12 min Amrap

36 Thrusters, 105/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (3 Legless Rope Climb, 15′ (L4), 9

Rope Climbs (L3), 6 Rope Climbs (L2), 3 Rope Climb (L1), 12 Rope Get-Ups (

CFL #482

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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ROMWOD

ROMWOD: REAP-WHAT-YOU-SOW (No Measure)

ou reap what you sow so get ready to enjoy a sweet harvest after today’s ROMWOD for your hamstrings, QLT, quads, spine, IT band, and lower back.

https://app.romwod.com/workout/reap-what-you-sow

In This Workout:

Half Saddle

Supine Twist

Single Leg Forward Fold w/ QLT

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP of:

20/15 cals on the AAB

20/15 cals on the C2

100 m Sled Pull (empty sled)

Competition Training

*Please see a coach

CFL #481

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Warm-up (No Measure)

10 min to work up to SP working weight

Strength Phase

Shoulder Press (7 sets of 1 (Same weight for all 7 sets of 1 rep))

Rest 1:30 b/t sets

*15 min cap

Metcon

Metcon (Time)

For Time:

21-15-9

C2BPU’s (L4), Pull Ups (L3/2), Assisted PU’s (L1), Ring Rows (Push Ups

– at 5 mins begin workout 2 –

Metcon (Time)

For Time:

27-18

C2BPU’s (L4), Pull Ups (L3/2), Assisted PU’s (L1), Ring Rows (Push Ups

– at 10 mins begin workout 3 –

Metcon (Time)

For Time:

45 C2BPU’s (L4), Pull Ups (L3/2), Assisted PU’s (L1), Ring Rows (45 Push Ups

Competition Training

*Please see a coach

CFL #480

CrossFit Lackland – CROSSFIT

For today you get to choose what you want to do, strength or METCON.

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ROMWOD

ROMWOD: Appreciate the ROM (No Measure)

There is so much to appreciate in life and your ROMWOD is one of them! Keep your mind focused on that as you work on your shoulders, upper back, lower back, abs, hamstrings, knees, ankles, and quads.

https://app.romwod.com/workout/appreciate-the-rom

*21 min

In This Workout:

Thread the Needle

Saddle Eagle

Puppy Dog

Seal / Sphinx

Single Leg Forward Fold

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Strength Phase

3 Position Power Snatch (5 sets of 1 rep)

Ground, low hang (above the knees), high hang
Three position power snatch (5x 1)

Start from the ground, then hang position, then high hang position. This is 1 rep. Every 2 mins for 5 sets

Metcon

Metcon (Time)

For Time:

150 Double Unders (L4/3/2), Attempts (L1), Singles (– Then –

4 rds

20 DB Snatch, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/10 lbs (20 Alt DB Lunges, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/10 lbs (– Then –

150 Double Unders (L4/3/2), Attempts (L1), Singles (

Competition Training

*See a coach

CFL #479

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Warm-up (No Measure)

10 min to work up to Front Squat working weight. Looking for as heavy as possible, keeping good form and being able to stand up after 3 second pause.

Strength Phase

Paused Front Squat (7 sets of 1 rep (3 sec pause at the bottom))

Use the same weight for all 7 sets of 1.

Rest 1:30 b/t sets

*15 min cap

Metcon

Metcon (Time)

3 RFT of:

400m Run

40 Wall Balls, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 10/9′ (L2), 20/14 lbs @ 9/8′ (L1), 14/10 lbs @ 9/8′ (

Competition Training

*See a coach

CFL #478

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Warm-up (No Measure)

Coaches spend 10 to 15 min on the Presses (Run just like the Level 1)

Metcon

Metcon (Time)

For Time:

Teams of 2

150 Cal. AB

150 Thrusters, 105/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (

Competition Training

*Please see a coach

CFL #477

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Warm-up (No Measure)

Today we are going to take 15 min and work on the Squat…. Yes the Squat. Coaches are going to run it like the Level 1.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min Amrap

1 Mile Run

Max Rounds of “Cindy”

Cincy: 5 Pull-ups, 10 Push-ups, 15 Squats

L4: C2BPU’s

L3: RX

L2: RX

L1: Assisted PU’s

Competition Training

*See a coach

CFL #476 OPEN GYM

CrossFit Lackland – OPEN GYM

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

Competition Training