CrossFit Lackland – CROSSFIT
Warm-up
10 Minute Clock:
1:30 Machine
10 Bodyweight Rows
10 Inchworms
10/10 Suitcase Deadlifts
Strength Phase
Push Press (15 min: 1 set or 1 rep (find heavy 1 rep))
– Not a Max but a good heavy single for the day. keep it looking good for all the sets.
– Use 5-8 sets to reach heavy single
– Rest 1-2 minutes between sets
Example sets:
5@50%
3@70%
1@75%
1@80%
1@85%
Deadlift (5 sets of 3 reps)
Deadlift for load:
#1: 3 reps @ 85%
#2: 3 reps @ 85%
#3: 3 reps @ 85%
#4: 3 reps @ 85%
#5: 3 reps @ 85%
Metcon
Metcon (Time)
21-15-9
AAB Cals
Burpee Pull Ups
