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11 May 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/cutting-diamonds-short (14 min)

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 8%4

Strength

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

*You may use straps!

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP of:

7/5 Echo Bike Cals

1+1 Man Maker, 2×45/35 lbs (RX+), 35/25 lbs (RX), 25/15 lbs (S)

10 May 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

10 Minute AMRAP of:

1:00 Row (easy to moderate)

10 Inchworm into Strict Pull Up

15 Air Squats

Movement Prep

1 set (moderate/fast)

10/18 Calorie Row

1 Rope Climb or 2 Rope Get-Ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

20/16 Calorie Row

2 Legless Rope Climbs (L4), 1 LRC or 2 Rope Climbs (L3), 1 RC (L2), 4 Rope Get-Ups (L1), 2 Rope Get-Ups (-Rest 2:00-

AMRAP 8 Minutes

18/14 Calorie Row

2 Legless Rope Climbs (L4), 1 LRC or 2 Rope Climbs (L3), 1 RC (L2), 4 Rope Get-Ups (L1), 2 Rope Get-Ups (-Rest 2:00-

AMRAP 8 Minutes

16/12 Calorie Row

2 Legless Rope Climbs (L4), 1 LRC or 2 Rope Climbs (L3), 1 RC (L2), 4 Rope Get-Ups (L1), 2 Rope Get-Ups (

Gym

CrossFit Lackland – Gymnastic Progressions

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Gym: Metcon (No Measure)

2 min row

10 Scap Retractions

10 PVC complex

5 kipping swings

5 pull ups

Skill:

Butterfly pull ups

WOD: 9min AMRAP

10 Burpees

10 Tuck Ups

10 Plank Walkouts

10 Reach Thrus (each side)

10 Seated Single Leg Lifts (5 each side)

08 May 2021

CrossFit Lackland – CROSSFIT

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Strength

1 DL/2 HPC/3 Thrusters/4 S2OH Complex (15 min to Find 1 RM)

1 Rep = Unbroken 1 Deadlift + 2 Hang Power Cleans + 3 Thrusters + 4 Shoulder to Overhead

Metcon

Metcon (Time)

Teams of 2

For time of:

M/M 320 – F/F 260 – M/F 290 EB Cals,

*Min 1-10: EMOM 1 Athlete completes 15 Squats

*Min 11-20: EMOM 1 Athlete completes 10 Chest to Ground Push-Ups (RX), Modified Push-Ups (S)

*Min 21-30 EMOM 1 Athlete completes 5 Pull-Ups (RX), Ring Rows (S)

*Min 31-40 EMOM 1 Athlete completes 1 Rope Climb (RX), 3 Rope Get-Ups (S)

*RX+ w/20/14 lb Vest

*Must Complete Gymnastics Move Prior to starting EB Cals, but can’t start until on the minute.

**Example:

WOD starts at 1 min: Athlete 1 completes 15 Air Squats then jumps on EB. At 2 minutes, Athlete 2 Completes 15 Squats and swaps out with Athlete 1 on EB. Athlete 1 waits until clock hits 3 minutes, then completes 15 squats then replaces Athlete 2 on EB. (Basically there is an Athlete on the EB the Whole Time).

***40 min Cap

07 May 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

1 Round of:

15/12 EB Cals

30 single unders

10 goblet kettlebell thrusters (light)

3 Rope Get-Ups

Movement Prep

1 Set: (at workout pace/weight)

5 Wall Balls (at workout weight)

15 Heavy Double Unders (OR 20 regular double unders)

1 Legless Rope Climbs

Metcon

Metcon (Time)

Teams of Two Complete 10 RFT of (Include Rest):

30 Wall Balls, 20/14 lbs @ 10/9′ (L4), 25 Reps (L3), 20 Reps (L2), 20 Reps at 9/8′ (L1), 20 Reps at 10/9′, 16/10 lbs (*Divide Reps as Req’d

06 May 2021

CrossFit Lackland – CROSSFIT

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Warm-up

1 Round

15/12 Calorie EB

15/12 Calorie Row

9 Hanging scap retractions

6 kip to swing

3 Strict Pull Ups

6 lateral box step ups (each side)

6 half kneeling single arm dumbbell press (each side) (moderate)

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

Muscle Clean + Full Grip Front Squat + Sots Press (3 sets of 1(3+1+3))

eep complex unbroken
This is a skill work. Don’t worry about heavy loading. Keep it light!

Example:

3 Muscle Clean + 1 Full Grip Front Squat + 3 Sots Press (press from front squat position) @95

-rest 60-90 seconds-

Clean From Above the Knee + Clean + Jerk (2 sets of (2+1+1) @ 73%, 3 sets of (1+1+1) @78%, )

Push Press (5 sets of 3 reps)

Build in weight each set.

Record your last weight (heaviest triple)

Use 5 working sets to build up to a Heavy 3

Clean Deadlift (4 sets of 3 reps @ 100% 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

Metcon

05 May 2021

CrossFit Lackland – CROSSFIT

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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 90% of your 1 RM for Bench Press:

2×5 w/45 lbs

1×5 @ 50%

1×5 @ 60%

1×2 @ 75%

1×2 @ 80%

1×2 @ 85%

Strength

Bench Press (10×2 reps @ 90% 1RM Every 2 min)

Metcon

Metcon (AMRAP – Reps)

3 Rounds for Max Reps of:

1 Minute: Lateral Burpee over bar

1 Minute: Power Snatches, 115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (

ROMWOD

After Class

04 May 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

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 93% 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%

1×2 @ 70% to 75%

1×2 @ 75% to 80%

1×2 @ 80% to 85%

1×2 @ 85% to 90%

Strength

Deadlift (10 sets x 2 reps @93% 1RM Every 3 min)

*You may use straps!

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

1+1 Deficit Strict HSPU’s, 45/25″ plates (L4), Deficit HSPU’s, 45/25″ plates (L3), Strict HSPU (L2), HSPU (L1), Wall-Walk or Seated DB Press, 2×45/35 lbs (

03 May 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

10 Minutes of Steady Movement:

1:00 Row OR Jog (start easy and build intensity)

Ring Muscle Up Prep (5 hanging ring scap retractions; 5 ring kips; 5 ring kip to swings; 2 ring dips)

6 single arm dumbbell hang cleans (moderate) (each side)

4 single arm dumbbell push jerks (moderate) (each side)

50 single unders

Movement Prep

1 set (at workout pace/scaling)

2 Muscle Ups

3 Hang power cleans (at workout weight)

2 Push Jerks (at workout weight)

20 Double Unders

Metcon

Metcon (Time)

For Time of (Don’t include Rest):

3 rounds

5 Muscle Ups (L4), 3 Reps or 5 BMU’s (L3), 1 Rep or 3 BMU’s (L2), 1 BMU or 5 Pull-UPs + 5 Dips (L1), 5 Assisted PU + Dips or 5 Ring Rows + Box Dips (