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.

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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)

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