Month: October 2018

CrossFit Lackland – CROSSFIT

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ROMWOD

ULTIMATE OHANA

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OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Strap/Towel

Skill Work

Work on Squat Cleans for 10 min (Keep weight to no more than working weight for Metcon)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 reps EMOM for 10 min of Squat Clean & Jerks
L4: 135/95 lbs

L3: 115/75 lbs

L2: 95/65 lbs

L1: 75/45 lbs

10@40% (0:00)

10@50% (2:00)

10@60% (4:00)

Max Reps @70% (7:00)

*10 min to complete

Metcon

Metcon (Time)

For Time of:

3 Rounds:

10 cal row

7 burpee box jumps, 24″ (L3), 20″ (L2), 16″ (L1), Step-Ups, 16″ (21 cals on AAB

7 D-Ball over shoulder, 100/60 lbs (L3), 60/30 lbs (L2/1), 30/20 lbs (21 Double Unders (L3/2), Attempts (L1), 42 Singles (1 Legless Rope Climbs (L4), 3 Rope Climbs (L3), 2 Rope Climbs (L2), 1 Rope Climb (L1), 6 Rope Get-Ups (

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Olympic Lifting

Power Snatch (20 min to Work up to a heavy 1 RM)

Power Snatch (3 Single reps at 90% of your heavy 1 RM)

Metcon

Metcon (Time)

For Time of:

2-4-6-8-10-8-6-4-2

Deficit Strict HSPU, 45/35 lb plates (L4), Strict HSPU’s (L3), HSPU’s (L2), Wall Walks (L1), Seated DB Press, 35/25 lbs (Muscle Up (L4), Bar MU’s (L3), 4xPU’s/Dips (L2), 2xAssisted PU’s/Dips (L1), 2xRing Rows/Box Dips (
*Complete 2 of each movement, then 4 of each, then 6 of each and so on.

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

10 min to work on the Push Press

Strength Phase

Front Squat (Max Reps @ 70% of 90% of 1 RM)

10@40%

10@50%

10@60%

Max Reps @ 70%

*10 min to complete

Metcon

Metcon (Time)

For Time of:

5 rounds of:

21 Push Press 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1/21 GHD Sit Up (L4), T2B (L3/L2), Ab-Mat Sit-Ups (L1)

Then:

5 rounds of:

21 Cal Row

21 Burpees

*30 min cap

CrossFit Lackland – CROSSFIT

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Rest

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon

Metcon (Time)

Teams of Three for Time of:

1 Mile Run as a Team

30 Peg Board Ascents (L4), 21 (L3), 15 (L2), 1/2 way up x 2 = 1 Rep (L1), 1/2 way up attempts x 2 = 1 Rep (30 Legless Rope Climbs (L4), Rope Climbs (L3), 21 Rope Climbs (L2), 15 Rope Climbs (L1), 60 Rope Get-Ups (30 Muscle-Ups (L4), Bar Muscle- Ups (L3), 120 Pull-Ups/Dips (L2), 120 Assisted PU/Dips (L1), 120 Ring Rows/Box Dips (1 Mile Run

*Teams can pick which exercise they want to start with first but then must go in order from what is prescribed (i.e. rope climbs then to MU’s and then to Peg Board Ascents).

*Team Members have to alternate each reps in order. If a member cannot do a movement, team subs 10 Burpees EA for that rep.

*Pull-Ups/Dips 3+3 per individual

CrossFit Lackland – CROSSFIT

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ROMWOD

TODAY’S FRESH START

Every day is the opportunity to begin fresh. Start today with this routine for your shoulders, hips, glutes, IT band, and upper back.

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Strength Phase

Back Squat (Max reps @ 95% of 90% of 1 RM)

Rep Scheme:

10@45% (0:00)

10@55% (1:00)

10@65% (2:00)

5@75% (4:00)

3@85% (7:00)

1+@95% (10:00)

3@85% (13:00)

5@75% (16:00)

10@65% (18:00)

10@55% (20:00)

10@45% (21:00)

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Shoulder Press (Max Reps @ 95% of 90% of 1 RM (or go for 1 RM))

Rep Scheme:

10@45% (0:00)

10@55% (1:00)

10@65% (2:00)

5@75% (4:00)

3@85% (7:00)

1+@95% (10:00)

3@85% (13:00)

5@75% (16:00)

10@65% (18:00)

10@55% (20:00)

10@45% (21:00)

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
L2: 53/35 lbs

L1: 53/35 lbs, Assisted Pull-Ups

7 min AMRAP

3, 6, 9, 12…

Thrusters 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (30 Double Unders (L3/2), Attempts (L1), Singles (3, 6, 9, 12…

Strict HSPU (L4), HSPU’s (L3), HSPU’s w/Ab-Mat (L1), 1, 2, 3, etc reps Wall Walks (1 Legless Rope Climb (L4), Rope Climbs (L3/2), Rope Get-Ups (L1/

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

Work on Deadlift, working up to 65% (10 min cap)

Strength Phase

Deadlift (Max Reps @ 95% of 90% of 1 RM)

Rep Scheme:

10@45% (0:00)

10@55% (1:00)

10@65% (2:00)

5@75% (4:00)

3@85% (7:00)

1+@95% (10:00)

3@85% (13:00)

5@75% (16:00)

10@65% (18:00)

10@55% (20:00)

10@45% (21:00)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
L3: BMU’s, 135/95 lbs

L2: Pull-Ups/Dips, 135/95 lbs

L1: Assisted PU’s/Dips, 95/65 lbs