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01 Apr 2021

CrossFit Lackland – CROSSFIT

Today is our last day of the Snatch Program. It’s time to see your hard work pay off.

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Warm-up

Fun Team/Partner warm up (“Hungry Hippo” – stack of protein powders or tape or goodies in the middle— two teams of partners)— coach’s choice

Olympic Lifting

Squat Snatch (50 min to find 1 RM)

Find 1RM Snatch. Take videos (for comparison videos from Week1 to Week5) Even if you don’t PR, hopefully movement has improved.

31 Mar 2021

CrossFit Lackland – CROSSFIT

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Warm-up

10 Minutes (Steady movement through the following):

1 Minute Echo Bike (start easy and build intensity each round)

10 kettle bell single arm suitecase deadlifts (light/moderate) (each side)

15 banded good mornings

0:20 side plank (each side)

Movement Prep

1 Set: (at workout pace/weight/scale)

7/5 Echo Bike Cals

4 Deadlifts (at workout 1 weight)

Metcon

Metcon (Time)

For Time (Do not include rest):

70/55 Echo Bike Cals (L4), -5 Cals (L3), -10 Cals (L2), -15 Cals (L1), -20 Cals (45 Deadlifts, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs or Lighter (30 Deadlifts, 275/185 lbs (L4), 225/155 lbs (L3), 205/135 lbs (L2), 185/115 lbs (L1), 165/95 lbs or lighter(15 Deadlifts, 315/225 lbs (L4), 275/185 lbs (L3), 225/155 lbs (L2), 205/135 lbs (L1), 185/115 lbs or lighter (

Oly – Week 1/Day 2

CrossFit Lackland – CFL OLYMPIC LIFTING

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Warm-up

5 min row/jog/EB/etc

Burgener Warm Up – Clean (No Measure)

A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

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Muscle Clean + Tall Clean (6 sets of 3(3+3), increasing weight per set)

Record each set as 1 of your scores for load

You may drop the bar between reps.

This is a skill work.

Don’t worry about heaving loading.
*5 min max

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Hang Squat Clean (2 set of 3 reps starting @ 70% 1 RM Clean)

*Cleans From the Above the Knee

*Keep going up by 5% until you fail to get 3 “unbroken” reps

*Post Heaviest set of 3 completed reps

*Rest 2 min btw sets

*15 to 20 min max

Push Press (4 sets working up to a heavy 5 RM)

*Go as heavy as possible, without failing

*10 min Max

Clean Deadlift (3×3 reps @ 90% 1RM Clean)

Work up in weight for required sets/reps (don’t exceed 105% of max clean).

Use Clean grip AND set up on the bar. Use controlled pull hitting all 3 positions of the clean

– No Straps and No Mixed grip!

– Hit a set every 1-2 minutes
*10 min Max

30 Mar 2021

CrossFit Lackland – CROSSFIT

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Warm-up

500 m Row

3×15 sec Hanging Lat Stretch (ea side)

3×15 Good Mornings w/45/35 lbs

Movement Prep

15 min to work up to 84% of your 1 RM for Deadlift:

2×5 w/45/35 lbs (Start Mid-Shin)

1×5 @ 25% to 50%

1×5 @ 50% to 60%

1×3 @ 70% to 75%

1×3 @ 75% to 80%

1×3 @ 80% to 84%

Strength

Deadlift (10 sets x 3 reps @84% 1RM Every 2-3 min)

Bench Press (5×3 reps @ 78% 1 RM)

29 Mar 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/ (short)

Warm-up

2 Rounds of:

20/16 Calorie Row

10 power cleans (empty bar)

10 V Push Ups

Movement Prep

1 set (at workout pace/weight/scale)

3 Power Cleans

3 Strict Handstand Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

10 Power Cleans, 155/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/45 lbs (L1), 75/35 lbs (20 Strict Handstand Push Ups (L4), 10 Reps (L3), 20 HSPU’s (L2), 10 Reps (L1), 10 Wall Walks or 20 Strict Seated DB Presses, 2×35/25 lbs (10 Power Cleans, (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/45 lbs (L1), 75/35 lbs (1 Min rest

Oly – Week 1/Day 1

CrossFit Lackland – CFL OLYMPIC LIFTING

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Warm-up

3-5 min on Echo Bike

Then:

Burgener Warm Up – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Snatch – “STRONG TURNOVER”

Tall Power Snatch – “PULL UNDER”, 2″, 4″, 6″

Tall Snatch – “PULL UNDER”

Then:

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Olympic Lifting

Snatch (Find 1 RM)

*From here on out, unless otherwise stated as Power…..All Snatches will be Squat Snatches!

Clean and Jerk (Find 1 RM)

*From here on out, unless otherwise stated as Power…..All Cleans will be Squat Cleans!

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27 Mar 2021

CrossFit Lackland – CROSSFIT

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Warm-up

Athletes Choice: 5 min

Movement Prep

Work on Atlas Stone lifts

Strength

Atlas Stone to Platform (10 min to find 1 RM)

Metcon

Metcon (Time)

Teams of 3 Complete

3 Rounds for Time of:

400m Run (as a Team)

30 burpee box get over 48″ (L3), 42″ (L2), 36″ (L1), 30″ (100m sled push, 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1)75/35 lbs (50 Double Unders (L3), 50 Singles (L2) (Each)

*20 min Cap

*RX+: Wear Vest 20/14 lbs

26 Mar 2021

CrossFit Lackland – CROSSFIT

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Warm-up

5:00 Assault Bike (build from easy to moderate)

*Every minute on the minute perform a 5 second bike sprint/burst immediately into 5 air squats, then back on the bike for the remainder of the minute

-then-

10 minutes of steady movement:

250m Row (build speed each round)

5 front squats (empty bar)

10 hanging scap retractions

6 kip to swing

2 strict pull ups

5 thrusters (empty bar)

Movement Prep

Build up to 70-80% of top lift expected in complex (Deadlift + Clean + Hang Clean + Jerk)

-then-

1 Set (at workout pace/scaling):

3 Front Squat (At workout weight)

3 Toes-to-Bar

3 Chest-to-Bar Pull-Up

3 Bar Muscle-Up

3 Thruster (At workout weight)

Metcon

CrossFit Open 21.3

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

25 Mar 2021

CrossFit Lackland – CROSSFIT

Today we are in our 4th week of the Snatch Program. Only 1 week left. Lets see what you got!

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Warm-up

5 min AMRAP of:

100′ OH KB walk

50′ duck walk

50′ broad jumps

Movement Prep

15 min AMRAP of:

15 reps – pulling with PVC (refer to WEEK1)

10 reps – heavy “Pause” KB DLs (count 1-2 to the knees), 70/53 lbs

5-10 reps – OHS with pause, 45/35 lbs

Focus of the Day

35 minutes:

HEAVY Snatch DL to Jump Shrug (HEAVY— OVER 100+% OF 1RM SNATCH)

*Watch for ripping off the ground (that’s a no).

*Watch for the slow steady to the knees, and then explosion.

*Watch shoulder/hip/back angle. Making sure to pull bar back before the jump shrug.

*Followed by snatch from blocks (high hang- very light)

Snatch Deadlift to Jump Shrug (Find Heavy 1 RM – OVER 100+% OF 1RM SNATCH)

*Watch for ripping off the ground (that’s a no).

*Watch for the slow steady to the knees, and then explosion.

*Watch shoulder/hip/back angle. Making sure to pull bar back before the jump shrug.
*This part of the Focus for the Day…not a seperate exercise. Log what your heaviest lift accomplished.

Blocks Snatch – High Hang (Go light)

*Position the blocks to where the bar is at the beginning of the power position
*This part of the Focus for the Day…not a seperate exercise. Log what your heaviest lift accomplished.

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24 Mar 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/ (short)

Warm-up

40/30 EB Cals

3 Rounds

5 Burpee to Bar

10 PVC Pass Throughs

15 sec Hanging Lat Stretch (ea side)

Movement Prep

10 min to work up to 75% of your 1 RM for Bench Press:

2×5 w/45 lbs

1×5 @ 50%

1×5 @ 60%

1×3 @ 70%

Strength

Bench Press (10×3 reps @ 75% 1RM Every 2 min)

Metcon

Metcon (Time)

21-15-9 Reps for Time of:

Cal Row

Pull Ups (L3), Ass’d PU’s (L2), Ring Rows (L1)

Push Ups

Air Squats
*RX+ = Vest, 20/14 lbs