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01 May 2021

CrossFit Lackland – CROSSFIT

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Warm-up

2 rounds

1:00 Machine Cardio

10 Hanging Scap Retractions

30 sec. Plank (Elbows)

5 Single Arm Dumbbell Power Cleans (each side) (moderate weight)

into –

3 Rounds (empty barbell)

3 Clean Deadlifts

3 Muscle Cleans

3 Hang Power Cleans

6 Kip to Swings

into –

Build to starting weight power clean

Movement Prep

1 Set: (at workout pace)

20 second Echo Bike (each partner) (workout pace)

1 Power Clean (each partner) (at workout weight 1)

3 Synchro Toes to bar

Metcon

Metcon (Time)

Teams of 2 For Time of:

50/40 Echo Bike Cals

40 Power Cleans, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs or lighter (

30 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

10 Minutes (Steady movement through the following):

1 Minute Cardio (Your choice) (start easy and build intensity each round)

7 single leg dumbbell RDL (each side) (moderate)

7 single arm dumbbell Russian swing (each side) (moderate)

7 single arm dumbbell press (each side) (moderate)

50 single unders

Movement Prep

1 Set: (at workout pace/scaling)

2 Single Arm Dumbbell Clean And Jerks (at workout weight)

15 Double Unders

Metcon

Metcon (Time)

2 Round for Time of (include rest):

10 Alternating Single Arm Dumbbell Clean And Jerks, 70/50 lbs (L4), 50/40 lbs (L3), 40/30 lbs (L2), 30/20 lbs (L1), 20/10 lbs (Double Unders (L4/3/2/1), Penguin Taps or 2xSingles (20 DU’s + 10 C&J’s

40 DU’s + 10 C&J’s

60 DU’s + 10 C&J’s

80 DU’s + 10 C&J’s

60 DU’s + 10 C&J’s

40 DU’s + 10 C&J’s

20 DU’s

C&J’s can be Power or Squat and alternating or divided as req’d

Athletes Notes

TARGET SCORE

Target Time each Round: 7-8 minutes

Time Cap each Round: 12 minutes

29 Apr 2021

CrossFit Lackland – CROSSFIT

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Warm-up

3 min on EB

20 PVC Pass throughs

20 Alt PVC Around the Worlds

Movement Prep

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”

Olympic Lifting

MBS Oly Cycle Week 4 of 12

High Hang Muscle Clean + Jerk Balance (3 sets of 1(3+3))

High Hang Muscle cleans are performed in the hip pocket with no re-dip in the catch
This is a skill work. Don’t worry about heavy loading. Keep it light!

Power Clean and Jerk (4 sets @ 70% and 1 set @ 75% 1RM Clean)

Movement Prep

10 min to work up to 85% Deadlift

Deadlift (3×5 @ 85% 1RM Deadlift)

28 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

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

-then-

2 Sets

15/12 Echo Bike cals (moderate)

10 inchworms into box step up

10 banded good morning

5 slam balls (light/moderate weight)

Movement Prep

1 Set: (at workout pace/scaling)

7/5 Echo Bike Cals

3 Burpee Box Jump Overs (at workout height)

2 D-Ball Cleans (at workout weight)

Metcon

Metcon (Time)

For Time of:

25/20 Calorie Echo Bike

20 Burpee Box Jump and Overs, 30/24″ (L4), 24/20″ (L3), 20/16 ” (L2/L1), 24/20″ Step up and Overs (10 D-Ball Cleans, 150/100 lbs (L4), 100/60 lbs (L3), 60/30 lbs (L2/L1/20 Burpee Box Jump Overs

25/20 Calorie Echo Bike

27 Apr 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 81% 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%

Strength

Deadlift (10 sets x 3 reps @81% 1RM Every 2 min)

*You may use straps!

Bench Press (5×3 reps @ 80% 1RM Every 2 min)

26 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

2 Rounds or 10 min AMRAP

20/15 Calorie Row (build from easy to moderate)

20 step back lunges (total)

10 hanging scap retractions

5 kip to swing

3 strict pull ups

Movement Prep

1 set (at workout pace/scaling)

5/4 Calorie Row

10’ Back Rack Walking Lunge

2 Bar Muscle Ups

Metcon

Metcon (Time)

4 Rounds for Time of (do not include rest):

15/12 Calorie Row

20 Alternating Back Rack Reverse Lunge, 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/35 lbs (L1), 55/15 lbs (5 Bar Muscle Ups (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 1 Reps (*2xPull-Ups + 2xDips per level for those who don’t have MU’s. For

24 Apr 2021

CrossFit Lackland – CROSSFIT

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Warm-up

1 Round of:

16/12 Calorie Row (build intensity each round)

8 hanging scap retractions

4 kip to swing

2 strict pull ups

8 cossacks squats (each side)

4 downward dog to push ups

Movement Prep

1 Set: (at workout pace/scaling)

6/5 Calorie Row

3 Chest to bar pull ups

3 Push Ups

6 Air Squats

Metcon

Metcon (Time)

Teams of Two Complete For Time (Do not include rest): Divide Reps/Cals as Required….Only ONE Athlete at a time works

*Wear A Vest if you want…

4 rounds of:

30/24 Calorie Row (L4), 27/21 Cals (L3), 24/18 Cals (L2), 21/15 Cals (L1), 18/12 Cals (30 Chest to

Ground Push Ups (L4), 25 Reps (L3), 20 Reps (L2), 15 Reps (L1), 30 Assisted PU’s (90 Air Squats (L4), 80 Reps (L3), 70 Reps (L2), 60 Reps (L1), 50 Reps (Ground Push Ups (L4), 35 Reps (L3), 30 Reps (L2), 25 Reps (L1), 40 Assisted Reps (5 Minute AMRAP

Max Clean and Jerks

*Score Max Reps on Second METCON

Metcon (AMRAP – Reps)

5 Minute AMRAP of:

Max Clean and Jerks, 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/35 lbs (L1), 55/15 lbs (

23 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210416-lower-body (Long)

Warm-up

10 Min AMRAP of:

1:00 cardio (your choice)

6 hanging scap retractions

4 kip to swing

2 strict toes to bar

5 front squats (empty bar)

5 empty bar push presses (empty bar)

50′ overhead overhead carry (empty bar)

50 single unders

Movement Prep

1 Set: (at workout pace/scaling)

2 Toes to bar

4 thrusters, 45/35 lbs

10 double unders

Metcon

Metcon (Time)

12 Minute AMRAP of:

21 Toes to bar (L4), 18 Reps (L3), 15 Reps (L2), 12 Reps (L1), 9 Reps or 21 Knee-Ups (40 thrusters, 45/35 lbs (L4), 35 Reps (L3), 30 Reps (L2), 25 Reps (L1), 20 Reps (100 double unders (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1), 100 Penguin Taps or Singles (

22 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

12 minute AMRAP

1:00 Row

6 Hanging scap retractions

6 kip to swing

3 up downs (burpee without push up)

3 spiderman lunge stretch (each side)

6 goblet squats (build in weight across rounds)

Olympic Lifting

MBS Oly Cycle Week 1 of 12

Muscle Clean + Tall Clean (6x 1(3+3) reps)

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.

Hang Squat Clean (2 sets x 1 rep @ 70% & 75% 1RM Clean)

Push Press (4 x 5 reps (Add weight each set))

Clean Pull (3×3 reps @ 90% 1RM Clean)

21 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

The Work up to PS Working weight until WOD Start time.

*Must Start WOD NLT 28 minutes into class

Metcon

Metcon (Time)

For Time (Do not include Rest)

Every 4:00 (6 sets)

– 0:00 – 4:00

15/12 Echo Bike Cals

30 Power Snatches, 75/55 lbs (RX+), 65/45 lbs (RX), 55/35 lbs (S)

– 4:00 – 8:00

15/12 Echo Bike Cals

25 Power Snatches, Add 20 lbs (RX+), Add 10 lbs (RX), Add 5 lbs (S)

– 8:00 – 12:00

15/12 Echo Bike Cals

20 Power Snatches, Add 20 lbs (RX+), Add 10 lbs (RX), Add 5 lbs (S)

– 12:00 – 16:00

15/12 Echo Bike Cals

15 Power Snatches, Add 20 lbs (RX+), Add 10 lbs (RX), Add 5 lbs (S)

– 16:00 – 20:00

15/12 Echo Bike Cals

10 Power Snatches, Add 20 lbs (RX+), Add 10 lbs (RX), Add 5 lbs (S)

– 20:00 – 24:00

15/12 Echo Bike Cals

5 Power Snatches, Add 20 lbs (RX+), Add 10 lbs (RX), Add 5 lbs (S)

– 24:00 – 28:00

15/12 Echo Bike Cals

5 Power Snatches, Add 20 lbs (RX+), Add 10 lbs (RX), Add 5 lbs (S)

– 28:00 – 32:00

15/12 Echo Bike Cals

5 Power Snatches, Add 20 lbs (RX+), Add 10 lbs (RX), Add 5 lbs (S)