CFL #459

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.

View Public Whiteboard


Warm-up (No Measure)

ROMWOD: Sure-Fire

Today we have a sure fire routine for your shoulders, groin, upper back, spine, ankles, achilles, calves, hips, and IT band.

*20 min

In This Workout:

Twisted Cross

Puppy Dog

Low Dragon

Standing Straddle



Abmat/ Blanket

Medicine Ball

Specific Warm-Up

Warm-up (No Measure)


1x200m Jog

4x200m Run

200m Sprint

4×100 m Run


Metcon (Time)

6 RFT of:

200m Run

-Rest :30-

4×100 All Out Sprint

Rest 1 min after each set

Rest 2 min after each round

*Total: 3200 m


800 m easy jog (Doesn’t count towards time)