CFL #471

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

Muscle-Up Skill Work (Work on Bar Muscle-Ups or Pull-ups)

15 min to work on Muscle-Ups

Metcon

1 min Unbroken Bar Muscle-Ups (AMRAP – Reps)

L4/3: As RX’d

L2: C2BPU’s

L1: Pull-Ups

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP of:

1 Legless Rope Climb + 4 Rope Climbs (L4), 5 Rope Climbs (L3/2), 10 Rope Get-ups (L1/10 Wallballs, 30/20 lbs @ 10″ (L4), 20 lbs @ 20 lbs (L3), 20/14 lbs @10/9′ (L2), 20/14 lbs @ 9/8′ (L1/13′ Bear Crawl (All)

15 Burpee Over Bar (All)

13′ Reverse Bear Crawl (All)

30 C2BPU’s (L4/L3), Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (10 Wallballs, 30/20 lbs @ 10″ (L4), 20 lbs @ 20 lbs (L3), 20/14 lbs @10/9′ (L2), 20/14 lbs @ 9/8′ (L1/13′ Bear Crawl (All)

15 Burpee Over Bar (All)

13′ Reverse Bear Crawl (All)

5 Bar Muscle-Ups (L4), 5 C2BPU’s (L4/L3), 5 Pull-Ups (L2), 5 Assisted Pull-Ups (L1), Ring Rows (13′ Bear Crawl (All)

AMRAP Burpee over Bar

Competition Training

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