CFL #1087

CrossFit Lackland – CROSSFIT

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Movement Prep

3 Rounds

300m Row

10 Hanging Scap Retraction

15 Air Squat

25′ Sled Push (empty sled)

50 Single Under

Metcon

Jump the Midline (Time)

Partner Workout

400m Run (together)

200m Sled Push, 3×55/3×35 lbs (L4), 2×55/2×35 (L3), 1×55/1×35 lbs (L2/1/25 Rope Climbs (L4), 22 (L3), 19 (L2), 16 (L1), 75 Rope Get-Ups (400m (together)

*TARGET SCORE

Target Time: sub 15 minutes

Time Cap: 20 minutes

*STIMULUS

This workout will target our midline, cardiovascular system and grip!

*WORKOUT STRATEGY & FLOW

Run: Hold a steady 70-75% effort on the first run and 80-85% effort on the second

*Sled Push: Use a moderate/heavy weight you can consistently walk 50′ at without having to stop

*Rope Climbs: We recommend 3-4/partner per rotation. Get the jump and high feet on pulls to save your shoulders
-Rest til 30:00 then complete Toe Balls-

Toe Balls (Time)

Partner Workout

50/40 Calorie AAB/Row (L4), 40/30 (L3), 30/20 (L2/L1/200 Wall Balls, 20/14 lbs (L3/2), 14/10 lbs (L1/200 Toes to bar (L4), 150 (L3), 100 (L2), 200 knee-Ups (L1), 200 AbMat Sit-Ups (*AAB/Row (1 partner on each machine. Pick a machine and stay on it. Don’t do both)

*Both partners working at each station, switch as desired to complete reps

*TARGET SCORE

Target Time: sub 13 minutes

Time Cap: 18 minutes

*STIMULUS

We want to see our capacity on wall balls and toes to bar under fatigue!

*WORKOUT STRATEGY & FLOW

Row/Bike: Aim to come out at 75-80% intensity and settle into a pace

Wall Balls: Aim to hit 20-30 per set

Toes to bar: Aim to hit as many as you can handle during your partners wall ball set. Go for 2-3 bigger sets to start.

SCALING

The Scaling aim is to get near target time

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