(210) 560-9961

13 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 80% 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 (5 sets x 3 reps @80% 1RM Every 2 min)

*You may use straps!

Bench Press (10×3 reps @ 84% 1RM Every 2 min)

12 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

5:00 easy EB (start easy and increase intensity each minute)

*Perform 3 inchworms and 6 air squats every minute on the minute

-then-

3 Sets:

6 half bottom burpees

6 dumbbell front squats (moderate)

6 dumbbell push presses (moderate)

3 Strict Pull Ups

6 dumbbell snatches (moderate)

Movement Prep

1 set (at workout pace/weight)

3 dumbbell front squats (at workout weight)

2 burpee pull ups

4 dumbbell snatches (at workout weight)

Metcon

Metcon (Time)

For Time:

21-15-9

Double Dumbbell Front Squats, 2×50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (12-9-6

Burpee Pull-Ups (L4/3/2), Burpee Pull-ups as high as possible (L1/Target time: 8-10 Minutes

Time cap: 15 minutes

10 Apr 2021

CrossFit Lackland – CROSSFIT

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Strength

Front Squat (20 min to find 4 RM)

Metcon

Metcon (Time)

Teams of two complete for time of:

5 Rounds:

10 Strict HSPU’s (RX+), HSPU’s (RX), DB press, 2×35/25 lbs (S)

10 DB Hang Power Clean, 2×50/30 lbs (RX+), 45/25 lbs (RX), 40/20 lbs (S)

50 Double Unders (RX), 100 Singles (S)

-Rest 1 Min-

5 Rounds:

10 HSPU’s (RX), Chest to Ground Push-Ups (S)

10 DB Shoulder to Overhead, 2×50/30 lbs (RX+), 45/25 lbs (RX), 40/20 lbs (S)

50 Double Unders (RX), 100 Singles (S)

09 Apr 2021

CrossFit Lackland – CROSSFIT

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Warm-up

5 min warm-up easy assault bike

10 jumping squats every minute

-into-

3 Sets

9 hanging scap retraction on rings

6 kip to swing on rings

3 BIG Kips (rings to hips) on rings

3 kipping ring dips (on low rings)

5 single arm dumbbell thruster (each side) (light weight)

50 single unders

Metcon

Metcon (Time)

2 Person Team For Time of:

80/65 EB Cals

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

200 C2GPU’s (RX), 200 C2GPU’s w/Knees (S)

300 Air Squats

80/65 EB Cals

*Divide as Req’d for all cals/reps

*RX+, 20/14 lb Vest (L4)

**45 min cap

08 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

10 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)

Then:

5 min to work up to C&J Weight

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (Time Cap: 7 min

*Rest 3 min then Start 2nd Metcon….

Happy Birthday Robin…You asked for it 🙂

Metcon (Time)

For Time of:

30 Snatches, 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (*EMOM complete 5 HSPU’s or Wallwalks (L3), 3 HSPU’s or Wallwalks (L2), 1 HSPU or Wallwalk (L1), 10 Chest to Ground Hand Release Push-Ups

*10 min cap

07 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

10 min AMRAP or 3 Rounds of:

15/12 Calorie Row

10 Squats

10 C2GPU’s

10 Pull-Ups

Movement Prep

1 Set: (at workout pace)

200m Row

2 Box Jumps (40″/32″)

2 Strict Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

500/450m Row

15 Box Jumps, 30/24″ (L3), 24/20″ (L2), 20/16″ (L1), 24/20″ Step-Ups (15 Strict Pull Ups (L3), Pull-Ups (L2), Ass’d PU’s (L1), Ring Rows (

06 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 87% 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 (5 sets x 3 reps @87% 1RM Every 3 min)

Bench Press (5×3 reps @81% 1 RM Every 2 min))

05 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

5:00 easy cardio (your choice)

*perform 4 inchworms every minute on the minute

-then-

3 sets

10 Pull-Ups

15 C2GPU’s

25 Air Squats

Movement Prep

1 set (at workout pace)

2 Power Snatches (at heavier workout weight)

2 Burpee over Bar

2 Power Snatches (at lighter workout weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP w/Teams of Two:

10 Power Snatches, 175/115 lbs (L4), 155/95 lbs (L3), 135/75 lbs (L2), 115/55 lbs (L1), 95/35 lbs (12 Syncro Burpee over Bar

*Every Other Min Must Complete 10/7 Echo Bike Cals Each (Once, one athlete completes the Cals, they can continue on with the PS while partner 2 completes the cals. If on burpees, must wait).

Gym

CrossFit Lackland – Gymnastic Progressions

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Gym: Metcon (No Measure)

Warm Up:

2 min row

Then: 2 RFT

5 Walkouts

10 Box Shoulder Shrugs

5 Wall Walks

Skill:

Handstand Walks

03 Apr 2021

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

Teams of Three For Time of:

1600 m Relay (200 m Intervals)

100 Syncro Pull-Ups (RX), Ring Rows (S)

200 Syncro Squats (RX), 150 (S)

300 Syncro Push-Ups (RX), 200 (S)

1600 m Relay (200 m Intervals)

*Syncro = two athletes work at the same time, 3rd athlete rest

*Complete in Order!

*RX+ = 20/14 lb Vest