14 Sep 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

3 sets

30-sec single unders

5 wall balls (focus on breathing and cycling arms)

5 KB swings to eye level

5 dead bugs (each side)

5 Bench Press (empty bar – begin to build for strength)

Movement Prep

Bench Press Prep/Warm-Up:

10:00 – 12:00

After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

2×5 w/45 lbs

1×5 w/45 lbs w/5 sec down/1 sec up

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @80%

1×1 @90%

1×1 @95%

Strength

Bench Press (Work up to 1 RM – go for a new RM if able)

Metcon

Movement Prep

2 rounds

5 Wall Balls

5 Kettlebell Swings (workout weight)

10 Double Unders

– rest 30 seconds between rounds –

Metcon (Time)

5 sets (New set every 5:00)

20 Kettlebell Swings, 53/36 lbs (L3), 36/25 lbs (L2), 25/15 lbs (L1/20 Wall Balls, 20/14 lbs @ 10/9′ (L3), @ 9/8′ (L2), 14/10 lbs @ 10/9′ (L1), @ 9/8′ (50 Double Unders (L4), 40 Reps (L3), 30 Reps (L2), 100 singles (L1), 50 singles (* Time cap: 4 minutes

Share