15 Sep 2021

CrossFit Lackland – CROSSFIT

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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

Deadlift 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.

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @80%

1×1 @90%

1×1 @95%

Strength

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

Metcon

Movement Prep

1 set

1 Rope Climb

2 Deadlifts (After the strength your deadlift will be warm)

Metcon (Time)

5 rounds for time of:

2 Rope Climbs (L3), 1 Rope Climb (L2), 4 Rope Get-Ups (L1), 2 Rope Get-Ups (5 deadlifts, 315/225 lbs (L4), 275/185 lbs (L3), 225/135 lbs (L2), 185/115 lbs (L1), 135/95 lbs or less (* Time cap: 10 minutes

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