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

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