CFL #479

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)

10 min to work up to Front Squat working weight. Looking for as heavy as possible, keeping good form and being able to stand up after 3 second pause.

Strength Phase

Paused Front Squat (7 sets of 1 rep (3 sec pause at the bottom))

Use the same weight for all 7 sets of 1.

Rest 1:30 b/t sets

*15 min cap


Metcon (Time)

3 RFT of:

400m Run

40 Wall Balls, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 10/9′ (L2), 20/14 lbs @ 9/8′ (L1), 14/10 lbs @ 9/8′ (

Competition Training

*See a coach