CFL #958

CrossFit Lackland – CROSSFIT

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ROMWOD

*Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching

Warm-up

3 Rounds:

1:00 Machine

50′ Banded Lateral Side Step (Each Way)

15 Banded Air Squats

10 PVC Pass Throughs

-Then-

Warm Up to first snatch weight

Metcon

Metcon (Time)

3 rounds

20/15 Calorie Assault Bike

5 Squat Snatch, 165/115 lbs

-Rest 5 Minutes-

3 rounds

20/15 Calorie Assault Bike

5 Squat Snatch, 185/125 lbs

-Rest 5 Minutes-

3 rounds

20/15 Calorie Assault Bike

5 Squat Snatch, 205/145 lbs

CoronaVirus Quarantine WOD

Warm-up

3 Rounds:

1:00 Single Unders or High Knees

5 Push Ups to Downward Dog

:30 Hollow Hold

Athletes Notes

DEMO VIDEOS:

Push Ups to Downward Dog: https://www.youtube.com/watch?v=OqHDEW4BV-w&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=23

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets:

AMRAP 5 Minutes:

50 Double Unders or 50 Plate Hops

10 Burpees

Rest 2 Minutes B/T Sets
Athletes Notes

WORKOUT STRATEGY & FLOW:

Start each amrap where you left off the last amrap to accumulate one total number of rounds + reps.

If you don’t have double unders, first sub to 75 single unders. If you don’t have a jump rope, sub 50 plate hops or 50 jumping jacks.

Keep a consistent pace on the burpees.

DEMO VIDEOS:

Burpees: https://www.youtube.com/watch?v=yne2-n93jEE&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=5

Plate Hops: https://www.youtube.com/watch?v=QQVzaT1eUBc&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=27

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