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.
General Warm-Up
Coaches Choice (No Measure)
*5 min General Warm-Up
ROMWOD
Warm-up (No Measure)
ROMWOD: Always Better
https://app.romwod.com/workout/always-better
Continue to strive for improvement with today’s ROMWOD for your hamstrings, groin, shoulders, upper back, lower back, ankles, calves, and achilles.
*23 min
In This Workout:
Puppy Dog
Low Dragon
Seated Forward Fold
Seated Straddle
Standing Straddle
OPTIONAL EQUIPMENT
Ab Mat
Medicine Ball
Specific Warm-Up
Warm-Up: Oly – Snatch (No Measure)
2 min on AAB
Then:
20 Shoulder Circles (Front and Revers)
50′ Alt Knee Hugs
50′ Alt Quad Pulls
50′ Lateral Lunges
50′ High Knees
50′ Lateral High Knees
50′ Seconds of Butt Kicks
50′ Broad Jumps
50′ Skipping and Bounding
*Have Athletes Line Up In Rows and Follow Ea Other
*Then Burgener WU or Additional Snatch WU w/Bar or PVC
*10 Min Cap for the WU
Olympic Lifting
Squat Snatch (3×1@40%, 2×1@50%, 1×1@60%, 70, 75, 80, 85, 90%, HS)
Snatch (1 set of 1 rep)
40%x3, 50%x2, 60%x1, 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, heavy single
Competition Training
Warm-up (No Measure)
See Coach for Comp Training WOD’s
