04 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Strength: 13:00 – 33:00

Workout: 33:00 – 48:00

Cooldown: 48:00 – 50:00

Cleanup: 50:00 – 52:00

Mobility: 52:00 – 60:00

Warm-up

6 min AMRAP

5 Snatch Grip Push Press (empty bar or PVC)

5 Overhead Squats (empty bar or PVC )

5 Up Downs

5 Kipping Pull-ups/Rings Rows

Movement Prep

**2. Strength Prep**

Give athletes 10-12 minutes to work up to a heavy set of 3 Snatch Push Press (from the back rack) + plus 1 overhead squat. Athletes are allowed to take the bar from the rack and should make sure to move far enough back from the rig so that the bar won’t hit the rig if the bar is dropped forward. Demo to athletes how to “absorb” the bar into the back rack by dipping as the bar comes back down from the previous push press. Athletes should not add weight unless it feels good and looks good.

Strength

Snatch Grip Push Press + Overhead Squat (3 Snatch Grip Push Press + 1 Overhead Squat)

*Behind the neck, from the Rack

– Work up to a heavy in 10-12 minutes

Metcon

Movement Prep

**3. Workout Prep**

1 set

3 Overhead Squats (workout weight)

3 Bar Facing Burpees

3 Chest to Bar Pull Ups

Metcon (Time)

For Time of:

21-15-9

Overhead Squat, 105/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (Bar-facing burpees (L3-L1), -3 Reps per set (Chest to bar pull-ups (L3), Pull-Ups (L2), Jumping Pull-Ups “Chin Over the Bar” (L1), Ring Rows (* Time cap: 10 minutes

**Do not exceed Time cap!

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