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.

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