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.
ROMWOD
Warm-up (No Measure)
ROMWOD: Sure-Fire
https://app.romwod.com/workout/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
Pigeon
OPTIONAL EQUIPMENT
Abmat/ Blanket
Medicine Ball
Specific Warm-Up
Warm-up (No Measure)
Warm-Up:
1x200m Jog
4x200m Run
200m Sprint
4×100 m Run
Metcon
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
Then
800 m easy jog (Doesn’t count towards time)
