CFL #463

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

Specific Warm-Up

Warm-up (No Measure)

Pull-Up/Muscle-Up Skill Work: 15 min

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scaling Options

L3:

Bar Muscle Up’s

70/53 lbs

L2:

4 Pull-Ups/4 Ring Dips

53/35 lbs

L1:

4 Assisted PU’s/4 Assisted RD’s

35/25 lbs

>L1:

4 Ring Rows/4 Box Dips

35/25 lbs

Competition Training

Warm-up (No Measure)

Please see a coach

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