(210) 560-9961

CFL #1099

CrossFit Lackland – CROSSFIT

Double Under Challenge Crew…
0800 am we will have a Double Under Clinic… so come in and get your Jump Rope and let’s have some fun.

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Metcon

Nightmare on Elm Street (Time)

Partner WOD

1600 m run, 45/25 lb SB (As a Team)

31 Shoulder Press Ea, 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (1000 m row, (250 m ea)

31 Push Press Ea, 155/105 lbs (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs (400 Double Unders/800 singles (Divide as Required)

31 Push Jerks Ea, 175/115 lbs (L3), 155/105 lbs (L2), 135/95 lbs (L1), 115/75 lbs ((45 min time limit)

*Besides Run, all reps/cals are done by one athlete at a time working…..yes, rest when partner is working!

*If required, 2 bars may be used

Gym/WK 8/Day 1

CrossFit Lackland – Gymnastics

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Metcon (No Measure)

Warm up: 2 min row

Then, 2rft:

10 ring rows

5 walkout w/push-up

5 Single leg lifts over DB

:30 Hollow Hold

Paralletes Work:

– Hollow Hold

– Tuck Hold

– Pike Hold

– Swing Through

Ring Auxiliary Work:

– Hollow Hold w/bent arms on knees

– Hollow Hold w/straight arms on knees

– Hollow Hold Single Arm on knees

CFL #1098

CrossFit Lackland – CROSSFIT

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Warm-up

5 min AMRAP of:

10/7 AAB Cals

10 KB High Pulls

10 Inch Worms

15 Double Unders or Penguin Claps

Then:

Warm up to working DB PS weight

Complete

10 DB Power Snatches (L/R)

35 Double Unders or Penguin Claps

Metcon

Metcon (Time)

For Time of:

1 mile Run (L4/3/2/1), 800 m (10 Left Arm Dumbbell Power Snatches, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/50 Double Unders (L4/3), 40 (L2), 30 (L1), 50 S-S-D or 50 Penguin Claps (10 Right Arm Dumbbell Power Snatches, same weight as above

Then

1 Mile Run (L4/3/2/1), 800 m (

CFL #1097

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/passive-squall-full-body (20 min)

Warm-up

2 sets

21/15 AAB Cals

25′ KB Lunges (Front Rack Pos)

20 KB Good Mornings (KB kept at chest)

10 Sec Ea Side – Hanging Lat Stretches

10 single arm kettlebell HPC (each side)

Movement Prep

Barbell Prep – Clean (No Measure)

1) Burgener Warm up Clean – 3-5 reps at each position (https://www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8)

2) Skill Transfer Exercises Clean – 3-5 reps of each movement (https://www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8)

3) [3x High Hang Clean + 3x Hang Clean + 3x Clean]

Olympic Lifting

Hang Clean + Clean Below the Knees, Clean (2 sets x 1+1+1 @ 70% 1 RM clean)

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

You may drop the bar between reps if needed, to regrip and reset
3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor):

Example Sets

Set 1:

Hang clean + Clean below the knees, Clean from the floor@ 210#

-rest 2 minutes-

Set 2:

Hang clean + Clean below the knees, Clean from the floor@ 210#

Hang Clean + Clean Below the Knees, Clean (3 sets x 1+1+1 @75% 1 RM clean)

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

You may drop the bar between reps if needed, to regrip and reset
3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor):

3 sets x 1+1+1 @75% 1 RM clean

* Rest 2 minutes between sets

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

You may drop the bar between reps if needed, to regrip and reset

Example Sets

Set 1:

Hang clean + Clean below the knees, Clean from the floor@ 225#

-rest 2 minutes-

Set 2:

Hang clean + Clean below the knees, Clean from the floor@ 225#

-rest 2 minutes-

Set 3:

Hang clean + Clean below the knees, Clean from the floor@ 225#

Based off of a 300# Clean

CFL #1096

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/passive-squall-leg-day (18 min)

Movement Prep

1 Set: (at workout pace)

10/8 Calorie Row

10 Wall Balls (at workout weight)

10/8 Calorie Row

Metcon

Scream (Time)

For Total Time (include rest):

40/30 Calorie Row (L4/3/2), 30/20 Cals (L1/80 Wall Balls, 30/20 lbs @ 10/9′ (L4), @ 9/8′ (L3), 20/14 lbs @ 10/9′ (L2), @ 9/8′ (L1), 14/10 lbs @ 9/8′ (40/30 Calorie Row (L4/3/2), 30/20 Cals (L1/20/15 Calorie Row

40 Wall Balls, 30/20 lbs @ 10/9′ (L4), @ 9/8′ (L3), 20/14 lbs @ 10/9′ (L2), @ 9/8′ (L1), 14/10 lbs @ 9/8′ (20/15 Calorie Row

TARGET SCORE

Target time each set: 7-8 minutes

Time cap each set: 12 minutes

STIMULUS and GOALS

This is classic CrossFit Push Pull!

We are looking for moderate intensity in the first row, moderate to high intensity with the wall balls – and a strong push with high intensity in the final row.

WORKOUT STRATEGY & FLOW

Row: the first row should be performed at a maintenance pace or around 75% effort. Breathing will be increased but you should be able to go straight into wall balls with little to no rest. Second row should be started as soon as the wall balls are done. Pace should be recovery for the first 25% of calories – maintenance pace for next 50% – high effort pace for last 25% of calories.

Wall Balls:

You should be able to perform 15+ reps at a time with chosen weight. Get in a rhythm with breathing on each rep on wall balls and also cycling the arms in-between reps to help in preventing fatigue in arms from building too quickly.

Focus on a more “explosive” with hips during the drive out of the squat. This will help elevate the ball up with less arm use and hav

CFL #1095

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/passive-squall-lower-body (18 min)

Warm-up

12 minute AMRAP

1 minute row (Start easy and build intensity each round)

10 C2GHRPU’s

10 Sec Ea Side – Hanging Lat Stretch

10 Pull-ups

5 single arm kettlebell thruster (light) (each side)

Movement Prep

Barbell Prep – Snatch (No Measure)

1) Burgener Warm up Snatch – 3-5 reps at each position (https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7)

2) Skill Transfer Exercises Snatch – 3-5 reps of each movement (https://www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8)

3) [3x High Hang Snatch + 3x Hang Snatch + 3x Snatch]

Olympic Lifting

Power Snatch + Hang Snatch + Snatch (2 sets x 1+1+1 reps @ 65% 1RM snatch)

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

You may drop the bar between reps if needed, to regrip and reset
Example Sets:

Set 1:

Power Snatch + Hang Snatch + Snatch @ 130#

-rest 2 minutes-

Set 2:

Power Snatch + Hang Snatch + Snatch @ 130#

Based off of a 200# Snatch

Power Snatch + Hang Snatch + Snatch (3 sets x 1+1+1 reps @ 70% 1RM snatch)

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

You may drop the bar between reps if needed, to regrip and reset
Example Sets

Set 1:

Power Snatch + Hang Snatch + Snatch @ 140#

-rest 2 minutes-

Set 2:

Power Snatch + Hang Snatch + Snatch @ 140#

-rest 2 minutes-

Set 3:

Power Snatch + Hang Snatch + Snatch @ 140#

Based off of a 200# Snatch

CFL #1094

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/quiet-storm-full-body (19 min)

Movement Prep

2 sets

500m Row

5 alt Worlds Greatest Stretch lunge stretch

20 Good Mornings, 45/35 lbs

10 Inchworm

10 single arm kettlebell deadlift (moderate weight) (each side)

Then:

1 Set: (at workout pace/weight)

5 Deadlifts

5 Bar Facing Burpees

Metcon

The Sixth Sense (Time)

For Total Time (not including rest time)

6 Sets (1 Set Every 2:00)

12 Deadlifts, 185/125 lbs (L4), 155/105 lbs (L3), 135/85 lbs (L2), 115/65 lbs (L1), 95/45 lbs or lighter (12 Bar Facing Burpees

-at 15:00-

Complete:

48 Deadlifts, same weight as above

48 Bar Facing Burpees

Athletes Notes

TARGET SCORE

Part 1

Target time each set: 40-50 seconds

Time cap each set: 1:20

Part 2

Target time: 3-4 minutes

Time cap: 5 minutes

STIMULUS and GOALS

The Stimulus is mid to hi intensity for this 2 part workout. We are working interval conditioning into a sprint-like workout for the finisher.

You should be aiming to complete deadlifts unbroken on each round and go straight into burpees (Part 1). Pacing should be just under a sprint like effort in the 80-90% range. Set your goal to get the same time for each round or get slightly faster across rounds.

With part 2, we want a 90%+ effort and really commit to pushing your threshold on this.

Gym/WK 7/Day 2

CrossFit Lackland – Gymnastics

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Metcon (No Measure)

Fri/Sat Oct 23/24 2020

Warm Up: 2min row

2rft:

10 Air Squats (3 sec down, 3 sec up)

5 Single leg russian DL

5 Wall Walks

10 Push ups

Pistol Work:

Start with stacked plates, focused on body position while reaching 1 foot to floor (repeat on other side.

Reduce height according to skill achieved.

Headstand Work:

Progressions

CFL #1093

CrossFit Lackland – CROSSFIT

**Sorry but this even has been cancelled.**

*Please don’t forget today, at 1030am, Melody and Steve from The Tactical Kitchen (www.thetacticalkitchen.com) will be coming out to provide a nutrition class for all those that would like to attend. Even if you are not doing the Nutrition Challenge, we highly recommend you go….even if you have gone before. The information is invaluable….and free!

Date: 24 Oct 2020
Time: 1030 am

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ROMWOD

https://app.romwod.com/routine/small-things-add-up (20 min)

Movement Prep

1 Set: (at workout pace) (With Teammate)

5 DB Hang Clean and jerk (each) (at workout weight)

*Partner Dead Hangs

5 Box Jump Overs (each) (at workout weight)

*Partner holds handstand

10ft Single Arm OVH Lunge Walk Left Arm (at workout weight)

10ft Single Arm OVH Lunge Walk Right Arm (at workout weight)

Metcon

Darkseid (Time)

Teams of 2 complete for Time:

150 Dumbbell hang Clean and Jerks, 50/35 lbs (L4), 45/30 (L3), 40/25 (L2), 35/20 (L1), 30/15 (* Partner Hangs from pull up bar (swap when you come off of bar)

150 Box Jump Overs, 24/20″ (L3), 20/16″ (L2), 24/20″ Step-Ups (L1), 20/16″ (* Partner Holds Handstand (L4/3/2), Holds 2xDB Overhead Press, same weight as C&J, but w/2xDB’s (swap when DB’s come down to shoulders)

Each completes 300ft Single Arm Overhead Lunge Walk , 50/35 lbs (L4), 45/30 (L3), 40/25 (L2), 35/20 (L1), 30/15 (Target Time: sub 20 minutes

Time Cap: 30 minutes

STIMULUS

This is our longer metcon for the week and we are pairing up because suffering together is better!

We are testing our ability to hold static positions and manage fatigue before switching to get work done at a faster rate.

WORKOUT STRATEGY & FLOW

Dumbbells hang clean and jerk: this should be a light/moderate weight you can hit 30+ reps unbroken when fresh. Catch the jerk in the dip position and get efficient with your “pop” of the hips to drive the dumbbell overhead.

Box Jump Overs: you do not have to clear the box. Move quickly on these aiming to hit a large amount of reps in 45-60 seconds before switching.

Overhead walking lunge: use a light/moderate weight here as well, that you can hit unbroken 50’ sections to start

Pull up hang/handstand hold: YOu should be able to hold both of these for at least a minute to start. Under fatigue we want you to be able to hold at least 30 seconds at a time, before switching. Focus on active shoulders for both movements.