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CFL #1176

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/limerence-short (15 min)

Warm-up

5:00 cardio (easy) (your choice)

-straight into-

2 Sets

10 alternating v ups

10 hollow rocks

10 tuck ups

10 hanging scap retractions

5 kip to swing

0:30 side plank (each side)

Metcon

Metcon (Time)

For Time of (Do Not Include Rest):

*Do not let your EGO destroy your ABS!

60 Ab-Mat sit-ups (L4), 50 Reps (L3), 40 Reps (L2), 30 Reps (L1), 20 Reps (50 Toes-to-bars (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Knee-Ups (40 GHD sit-ups (L4), 30 Reps (L3), 20 Reps (L2), 10 Reps (L1), 5 Reps (30 Pull-ups (L4), 25 Reps (L3), 20 Reps (L2), 15 Reps (L1), 10 Reps (20 Strict pull-ups (L4), 15 Reps (L3), 10 Rep (L2), 5 Reps (L1), 20 Ring Rows (10 Bar muscle-ups (L4), 5 Reps (L3), 10 C2BPUs + 10 Dips (L2), 10 PU’s + 10 Dips (L1), 10 Ring Rows + 10 Box Dips (20 Strict pull-ups

30 Pull-ups

40 GHD sit-ups

50 Toes-to-bars

60 Ab-Mat sit-ups

*Same Scaling as Above

Athletes Notes

TARGET SCORE

Target Time each set: 8-10 minutes

Time Cap each set: 13 minutes

Gym

CrossFit Lackland – Gymnastic Progressions

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Metcon (No Measure)

Warm Up: 2 min row

Then, 2 rft:

10 push ups

10 Walk outs

10 light DB push press

10 air squats

Skill: Handstand Push-Up progressions

WOD: :20 on/ :10 off

Hollow rocks

Arch Rocks

Rest 1 min, Then:

6 min AMRAP

6 Burpess

12 Reverse Crunches w/Twist (6 each)

18 Alt Tuck ups (9 each)

Gym

CrossFit Lackland – Gymnastics

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Gym: Metcon (No Measure)

Warm Up:

2 min row

Then: 2 RFT

10 push ups

10 walk outs

10 light dumbbell push press (each side)

10 air squats

Skill:

Handstand push-up progressions

WOD: :20on/ :10off

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Alternating Tuck Up (9 each)

Gym

CrossFit Lackland – Gymnastics

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Gym: Metcon (No Measure)

Warm Up:

2 min row

Then: 2 RFT

10 push ups

10 walk outs

10 light dumbbell push press (each side)

10 air squats

Skill:

Handstand push-up progressions

WOD: :20on/ :10off

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Alternating Tuck Up (9 each)

CFL #1175

CrossFit Lackland – CROSSFIT

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Warm-up

3 min on Rower/AAB

Then

3 min of Shoulder mobility

Then

10 min working on Muscle ups/Pull-UPs/DU’s

Metcon

Metcon (Time)

Complete for Time:

1 mile run (L3), 800 m (L2), 400 m (L1/3 Rounds of:

7 muscle-ups (L4), Bar Muscle Ups (L3), 7 C2BPU’s + 7 Ring Dips (L2), 7 Pull-Ups + 7 Ring Dips (L1), 7 Ring Rows + 7 Box Dips (50 wall-ball shots, 20/14 lbs @ 10/9′ (L3), 9/8′ (L2), 16/10 lbs @ 10/9′ (L1), 9/8′ (100 double-unders (L4), 80 (L3), 60 (L2), 40 (L1), 200 Singles or Penguin Taps (1 mile run (L3), 800 m (L2), 400 m (L1/

CFL #1173

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210120-leg-day (22 min)

Warm-up

500 m Row

100′ Lunges

25 Air Squats w/3 sec pause at the bottom

Strength

Front Squat (20 min to work up to a heavy 1 RM)

2×5 reps w/45 lbs

1×5 reps w/45 lbs w/10 sec hold @ btm

1×5 @ 50%

1×5 @ 60%

1×3 @ 70/80%

1×1 @ 85/90/95/100+%

Front Squat (5 sets x 3 reps @89% 1RM Every 2 min )

CFL #1172

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210119-lower-body (23 min)

Movement Prep

Coaches:

Spend 5 min going over movements

Then:

30 Second Row

4 Alternating Dumbbell Clean and Jerks (at workout weight)

2 Burpee over rower

Metcon

Metcon (Time)

10 RFT of:

16/14 Calorie Row

12 Alternating Dumbbell Clean and Jerks, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/8 Burpees over rower

TARGET SCORE

Target Time: 16-18 minutes

Time Cap: 25 minutes

CFL #1171

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210118-full-body (24 min)

Movement Prep

Work on any gymnastic skill for 7-10 min

1 set (at workout pace/scaling option)

1 Rope Climbs

8 Push Ups

*Start METCON no later than 34 min into class

Metcon

Metcon (AMRAP – Reps)

For Total Reps

AMRAP 4 Minutes

2 Rope Climbs (L3), 1 Rep (L2), 4 Rope Get-Ups (L1), 2 Rope Get-Ups (16 Chest to Ground Hand Release Push Ups (L3), 8 Reps (L2), 4 Reps (L1), 2 Reps (8 Strict Pull Ups (L3), 4 Reps (L2), 8 Pull-Ups (L1), 8 Ring Rows (8 Strict Handstand push ups (L4), 4 Reps (L3), 8 HSPU’s (L2), 4 Reps (L1), 8 Seated DB Press, 35/25 lbs (4 Muscle ups (L4), 2 Muscle Ups (L3), 8 Ring Dips (L2), 4 Ring Dips (L1), 8 Assisted Ring Dips or Box Dips (16 Pistols (L4), 8 Reps (L3), 32 Air Squats (L2), 16 Reps (L1/4 Bar Muscle Ups (L4), 2 Reps (L3), 4 Pull-Ups (L2), 2 Pull-Ups (L1), 8 Ring Rows (8 Handstand push ups (L3), 4 Reps (L2), 4 Wall-Walks (L1), 2 Wall-Walks or 8 Seated DB Press, 35/25 lbs (

Gym W3

CrossFit Lackland – Gymnastics

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Gym 3: Metcon (No Measure)

Warm up: 2 min bike

Then, 2 RFT:

10 push ups

10 Hollow rocks

10 arch rocks

5 Walkouts

Skill: Handstands

Progressions

WOD: :30 on/:15 off

Rotating planks

Sit ups slides

Mountain climbers

Candlestick to situp