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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

CFL #1083

CrossFit Lackland – CROSSFIT

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Timeline

00-16: ROMWOD

16-20: WHITE BOARD

20-25: SET UP EQUIPMENT

25-35: GO OVER MOVEMENTS/WARM-UP

35-38: RESTROOM BREAK

38-55: METCON

55-60: CLEAN-UP

ROMWOD

https://app.romwod.com/routine/big-picture (16 min)

Skill Work

5 min to set up all equipment/10 min to go over each movement and complete 3 – 5 reps at working weight/movement

Metcon

Metcon (Time)

For time:

10 overhead squats, 115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 65/45 lbs (10 box jump-overs, 30/24″ (L4), 24/20″ (L3), 20/16″ (L2), Step-Ups 24/20″ (L1), Step-Ups 20/16″ (10 thrusters (Same Weight)

10 power cleans (Same Weight)

10 toes-to-bars (L3), Knee-Ups (L2), AbMat Sit-Ups (10 burpee muscle-ups (L4), burpee bar muscle-ups (L3), 10 c2bpull-ups/10 ring dips (L2), 10 pull-ups/10 ring dips (L1), 10 ring rows/10 box dips (10 toes-to-bars (Same Scaling)

10 power cleans (Same Weight)

10 thrusters (Same Weight)

10 box jump-overs (Same Scaling)

10 overhead squats (Same Weight)

*10 to 15 minute range, w/12 min being optimum

*17 min time cap

CFL #1082

CrossFit Lackland – CROSSFIT

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Timeline

00-13: ROMWOD

13-16: WHITE BOARD

16-21: SET UP EQUIPMENT

21-32: GO OVER MOVEMENTS/WARM-UP TO BP WORKING WEIGHT

32-35: RESTROOM BREAK

35-55: METCON

55-60: CLEAN-UP

ROMWOD

https://app.romwod.com/search?length_filters%5B%5D=Under+15+Minutes (13 min)

Skill Work

12 minutes to work up to BP working weight and work on Rope Climbs

Metcon

Metcon (AMRAP – Reps)

AMRAP 20: Bodyweight Benchpress & Legless rope climbs

AMRAP of Bench Press, Body Weight (L4), 90% (L3), 80% (L2), 70% (L1), 60% (3 Seated legless Rope Climbs (L4), Legless Rope Climbs (L3), Rope Climbs (L2), 2 Rope Climbs (L1), 1 Rope Climb or 9 Rope Get-Ups (

Gymnastics/Wk 5/Day 2

CrossFit Lackland – Gymnastics

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Gymnastics/Wk 5/Day1 (No Measure)

Warm up:

2 min bike, then

10 Lat pull downs

10 scap retract

10 ring rows

10 Hollow/arch Rockers

Bar Work

Kipping swings break down

Shoulder pull break down

Skill

Kipping pull ups

Or

Chest to bar/Strict pulls ups

CFL #1081

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/big-picture (14 min)

Skill Work

Snatch technique

Olympic Lifting

Squat Snatch (5×3 (3-3-3-3-3)…Work up to heavy 3 RM)

*Work up to heavy set of 3 and complete all 5 sets at same weight or go for ea set. These are drop and go.

*Pair up and complete one set every 3 minutes (don’t rush the rest)

*If form deteriates, go back down and stay with same weight

*Update sets if using same weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

10 Hang Power Snatches, 105/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (20 Weighted AbMat Sit-Ups, 50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (30 Double Unders (L4), 25 DU’s (L3), 20 DU’s (L2), 15 DU’s (L1), 30 S-S-DU or 30 Penguin Hops (150 m Run

Gymnastics/Wk 5/Day1

CrossFit Lackland – Gymnastics

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Gymnastics/Wk 5/Day1 (No Measure)

Warm up:

2 min bike, then

10 Lat pull downs

10 scap retract

10 ring rows

10 Hollow/arch Rockers

Bar Work

Kipping swings break down

Shoulder pull break down

Skill

Kipping pull ups

Or

Chest to bar/Strict pulls ups

CFL #1080

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/live-your-dreams (16 min)

Movement Prep

5 min AMRAP of:

5 Cals on AAB

4 KBS

3 PU’s/Ring Rows

Metcon

Metcon (Time)

Run 1,600 meters (12 min max)

63 kettlebell swings, 70/53 lbs (L4), 53/35 lbs (L3), 35/25 lbs (L2), 25/16 lbs (L1), 25/12 lbs (36 pull-ups (L4), 30 Reps (L3), 24 Reps (L2), 18 Reps (L1), 36 Ring Rows (Run 800 meters (6 min max)

42 kettlebell swings

24 pull-ups (L4), 20 Reps (L3), 16 Reps (L2), 12 Reps (L1), 8 Ring Rows (Run 400 meters (3 min max)

21 kettlebell swings

12 pull-ups (L4), 10 Reps (L3), 8 Reps (L2), 6 Reps (L1), 4 Ring Rows (

CFL #1079

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/welcome-series-day-4 (21 min)

Skill Work

Squat Clean technique /work up to starting weight.

*Need to start OLY component NLT 43 minutes into class

Olympic Lifting

Squat Clean (5×3 (3-3-3-3-3)….work up to a Heavy 3 RM)

*Work up to heavy set of 3 and complete all 5 sets at same weight or go for ea set.

*Pair up and complete one set every 4 minutes (don’t rush the rest)

*If form deteriates, go back down and stay with same weight

*Update sets if using same weight

CFL #1078

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/kit-and-caboodle (21 min)

Skill Work

10 min to work on Push Press and / Squat

*2 min to work up to working weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

20 Push Press, 75/55 lbs (L4), 65/45 lbs (L3), 55/35 lbs (L2), 45/25 lbs (L1), 35/15 lbs (30 Air Squats (L4), 25 Reps (L3), 20 Reps (L2), 15 Reps (L1/ 4 rounds by six minutes, you need to go up a level!