CFL #461

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


Warm-up (No Measure)

ROMWOD: 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


Ab Mat

Medicine Ball

Specific Warm-Up

Warm-Up: Oly – Snatch (No Measure)

2 min on AAB


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