CFL #481

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 SP working weight

Strength Phase

Shoulder Press (7 sets of 1 (Same weight for all 7 sets of 1 rep))

Rest 1:30 b/t sets

*15 min cap


Metcon (Time)

For Time:


C2BPU’s (L4), Pull Ups (L3/2), Assisted PU’s (L1), Ring Rows (Push Ups

– at 5 mins begin workout 2 –

Metcon (Time)

For Time:


C2BPU’s (L4), Pull Ups (L3/2), Assisted PU’s (L1), Ring Rows (Push Ups

– at 10 mins begin workout 3 –

Metcon (Time)

For Time:

45 C2BPU’s (L4), Pull Ups (L3/2), Assisted PU’s (L1), Ring Rows (45 Push Ups

Competition Training

*Please see a coach