21 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 20:00

Workout: 20:00 – 34:00

Cooldown: 34:00 – 38:00

Cleanup: 38:00 – 40:00

Skills and Drills: 40:00 – 60:00

Warm-up

Hinshaw warm up (No Measure)

3 min EB or Row

– into –

Perform each drill for 10m out, then walk back

1. High knee karaoke (over, over, walk, walk)

2. Over hurdle (heel, toe)

3. Knee to chest

4. Figure 4 (1 sec)

5. Lunge with reach overhead

6. Lunge torso twist (Pull hand)

7. Toy soldiers

8. High knee + arm swing

9. Butt kick + arm swing

10. Straight Leg (shallow heel)

20m out walk back

11. Side step out and back

12. Side step jumping jack out and back

Sitting

13. Sitting arm swing (Elbow down and back) 20 sec

14. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

15. Toes out walk

16. Toes in walk

17. Heels walk

18. Toes walk

19. Outside Foot walk

20. Inside Foot walk

21. 50m hash marks (fast feet) forwards & backwards

22. 30m (20m speed up, 10m to slow down)

23. 45m (35m speed up, 10m to slow down)

24. 60m (50m speed up, 10m to slow down)

Movement Prep

3 sets

100m Run (Build up to workout pace)

20 Sec. Bike (Build up to workout pace)

– rest 30 secs between sets –

Metcon

Metcon (Time)

For Time:

400m Run (L4/3/2), 200m Run (L1/40/34 Echo Bike Calories (L4), 35/30 Cals (L3), 30/24 Cals (L2), 25/20 Cals (L1), 20/14 Cals (400m Run (L4/3/2), 200m Run (L1/* Time cap: 10 minutes

Skill Work

L4:

5 Sets (1 AbMat)

5 reps, Kick Up + 3 Second Descent + Strict Press

L3:

5 Sets (1 AbMat + 25lb plate)

5 reps, Kick Up + 3 Second Descent + Strict Press

L2:

5 Sets (1 AbMat + 25 lb plate)

3-5 reps, Kick Up + 3 Second Descent + Kick Down (reset)

L1:

5 Sets (1 AbMat + 45 lb plate)

3-5 reps, Kick Up + 3 Second Descent + Kick Down (reset)

5 Sets Seated DB Press, 2×35/25 lbs

3-5 reps, 3 Second Descent + Strict Press

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