Month: February 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/formidable-short

Warm-up

10 min AMRAP of:

1:30 Cardio (Your choice)

8 lateral box step ups (each side)

8 empty bar presses

4 strict pull ups

Movement Prep

1 set (at workout pace)

2 Thrusters (at workout weight)

2 Strict Weighted Pull Ups (at workout weight)

Metcon

Metcon (Time)

2 RFT (include rest):

15-12-9

Thrusters, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs (Strict Weighted Pull Ups, 45/25 lbs (L4), 35/15 lbs (L3), 25/5 lbs (L2), 15/00 lbs (L1), 5/Ass’d Pull-ups or Ring Rows (*use belt if available

-rest 5:00-

Athletes Notes

TARGET SCORE:

Target Time: <21 minutes
Time Cap: 25 minutes

CrossFit Lackland – Gymnastic Progressions

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Gym: Metcon (No Measure)

Warm Up: 2 min row

Then,

10 Ring Rows

10 Air Squats

10 Scap Retractions

5 Walkouts

Skill:

Pull up shoulder control/strength

Rope Climb Technique

CrossFit Lackland – CROSSFIT

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Olympic Lifting

Shoulder to Overhead Complex (15 min to find 1 RM)

1 Press/2 Push Press/3 Push Jerks

*All movements/reps are unbroken and equals 1 rep

Metcon

Metcon (AMRAP – Reps)

Partner workout:

25 Minute AMRAP

100 overhead squats, 95/65 lbs (L3), 75/45 (L2), 55/35 (L1), 35/15 (20 Legless Rope Climbs (L4), 10 (L3), 20 RC’s (L2), 10 (L1), 20 Rope Get-Ups (50 Sandbag Cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

10 Pegboards (L4), 8 (L3), 6 (L2), 4 (L1), 20 Rope Get-Ups (Max Calorie Echo Bike

*partner must perform 30 heavy double unders (OR 50 regular double unders OR 100 singles) to switch in

CrossFit Lackland – Gymnastic Progressions

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Gym: Metcon (No Measure)

Warm Up: 2 min row

Then,

10 Ring Rows

10 Air Squats

10 Scap Retractions

5 Walkouts

Skill:

Pull up shoulder control/strength

Rope Climb Technique

CrossFit Lackland – CROSSFIT

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Warm-up

500m Row

Then:

10 Burpees

10 Box Jumps

10 Alt DB Snatches

Metcon

Metcon (Time)

For time:

1 Mile Run (L3), 1200m (L2), 800m (L1), 400m (10/7-20/14-30/21-40/28-50/35

EB Cals (RX), AAB Cals (S)

10 – 20 – 30 – 40 – 50

Dumbbell Snatches, 50/35 lbs (L4), 45/30 (L3), 40/25 (L2), 35/20 (L1), 30/15 (*After Ea Round:

15 Burpee Box Jump overs, 24/20″ (L3), 20/16″ (L2), 24/20″ Step-Ups (L1), 20/16″ Step-Ups (1 Mile Run (L3), 1200m (L2), 800m (L1), 400m (

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210221-full-body (23 min)

Warm-up

4:00 on EB/AAB

*perform 20 Double Unders/Singles EMOM

-into-

4:00 on EB/AAB

*perform 5 Burpees

Then Work up to working weight for the Snatch/C&J

Movement Prep

1 set (at workout pace/weight)

2 Power Snatches

2 Power Clean and Jerks

2 Thrusters

Metcon

Metcon (Time)

For Time of:

30 Power Snatches, 135/95 lbs (L4), 115/75 (L3), 95/55 (L2), 75/35 (L1), 55/15 (30 Power Clean and Jerks, 135/95 lbs (L4), 115/75 (L3), 95/55 (L2), 75/35 (L1), 55/15 (60 Thrusters, 95/65 lbs (L4), 85/55 (L3), 75/45 (L2), 65/35 (L1), 55/15 (Target Time: sub 10 minutes

Time Cap: 15 minutes

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210217-shoulders-glutes (23 min)

Warm-up

1 Set

15/12 Calorie Row

15/12 AAB or 12/10 EB Cals

10 alternating v ups

10 hollow rocks

10 hanging scap retractions

5 kip to swing

Movement Prep

1 Set: (at workout pace/scaled option)

9/6 AAB or 7/4 EB Cals

3 Toes to Bar

1 Bar Muscle Ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 5 Minutes (0:00-4:59)

15/12 AAB or 12/10 EB Cals

15 Toes to Bar (L4), 12 (L3), 9 (L2), 6 (L1), 15 Knee-Ups (-straight into-

AMRAP 5 Minutes (5:00-9:59)

15/12 AAB or 12/10 EB Cals

5 Bar Muscle Ups (L4), C2BPU’s (L3), Pull-Ups (L2), Ass’d PU’s (L1), RR (-straight into-

AMRAP 5 Minutes (10:00-14:59)

15/12 AAB or 12/10 EB Cals

15 Toes to Bar (L4), 12 (L3), 9 (L2), 6 (L1), 15 Knee-Ups (5 Bar Muscle Ups (L4), C2BPU’s (L3), Pull-Ups (L2), Ass’d PU’s (L1), RR (*12/10 Calorie Echo Bike sub is still considered Rx’d

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210216-leg-day (25 min)

Strength

Front Squat (20 min to find 1 RM)

Warm Progression:

2×5 w/45 lbs

1×5 w/45 lbs w/10 sec pause @ btm

1×5@50%

1×5@60%

1×5@70%

1×3@80%

1×1@85/90/95%

Front Squat (5 sets x 3 reps @83% 1RM Every 2 min)

Use % off of Heavy 1 RM

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210215-upper-lower-body (23 min)

Warm-up

4:00 easy cardio (your choice)

-into-

4:00 easy cardio (your choice)

*perform 4 single arm dumbbell thrusters (light) (each side) every minute on the minute

Movement Prep

3 sets

10 hanging ring scap retraction

6 kip to swing

2 ring dips

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time
Scaled Options:

30 Pull-Ups + 30 Ring Dips (S)

30 Ring Rows + 30 Box Dips (SS)

100 Cals on Assault Bike or 80 Cals on Echo Bike (Time)

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Weight)

Teams of 3 Lift As Much Weight as Possible in 4 min using the Clean and Jerk.

*Score is total weight lifted as a team.

Metcon (Calories)

Teams of 3 Complete 25 Min AMRAP of:

1 mile Run as a Team (RX), 800 m Run (S)

60 Box Jumps, 24/20″ (RX), 20/16″ (S)

60 Wallballs, 20/14 lbs @ 10/9′ (RX), 16/10 lbs @ 10/9′ (S)

60 Pull-Ups (RX), Ring Rows (S)

60 Burpees over Bar

AMRAP of ECHO Bike Cals

*Score only Echo Bike Cals