CFL #1084

CrossFit Lackland – CROSSFIT

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Timeline

00-03: WHITE BOARD

03-10: GRAB EQUIPMENT/WARM-UP

10-15: GRAB BAR & PLATES AND WARM-UP TO BS STARTING WEIGHT

15-25: BS

25-30: WARM-UP TO SP STARTING WEIGHT

30-40: SP

40-45: WARM-UP TO DL STARTING WEIGHT

45-55: DL

55-60: CLEAN-UP

Warm-up

5 min AMRAP of:

5 AAB Cals

5 Goblet Squats

5 KB S2OH

Skill Work

Spend 5 minutes to work up to Back Squat working weight.

There is a 5 min’s between ea exercise, so go over the next movement and work up to starting weight.

*Must Start BS, NLT 15 min into class

Strength

Back Squat (Back Squat 10-8-6-4-2)

Back Squat for load:

#1: 10 reps

#2: 8 reps

#3: 6 reps

#4: 4 reps

#5: 2 reps

*Start around 55%-65% of 1 RM

*Add 20/10 per round (RX), 10/5 lbs (S)

*Complete a set every 2 min

Shoulder Press (Shoulder Press 10-8-6-4-2)

Shoulder Press for load:

#1: 10 reps

#2: 8 reps

#3: 6 reps

#4: 4 reps

#5: 2 reps

*Start around 55%-65% of 1 RM

*Add 20/10 per round (RX), 10/5 lbs (S)

*Complete a set every 2 min

Deadlift (Deadlift 10-8-6-4-2)

Deadlift for load:

#1: 10 reps

#2: 8 reps

#3: 6 reps

#4: 4 reps

#5: 2 reps

*Start around 55%-65% of 1 RM

*Add 20/10 per round (RX), 10/5 lbs (S)

*Complete a set every 2 min

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