05 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 14:00

Strength: 14:00 – 34:00

Workout: 34:00 – 53:00

Cooldown: 53:00 – 55:00

Cleanup: 55:00 – 57:00

Mobility: 57:00 – 60:00

Warm-up

7 min AMRAP

10-sec Handstand Hold

5 situps (focus on leg extension)

5 Clean Deadlifts (empty bar)

5 Hang Muscle Cleans

5 Push Press

Movement Prep

**2. Strength Prep**

Give athletes 10-12 minutes to work up to a heavy set of one Power Clean, followed by a Hang Power Clean, then push a jerk and right back through it again without dropping. This complex is completed unbroken all the way through for six total reps each set. The rep should still demonstrate good quality form and not be heavily sacrificed to lift more weight. After the first Push Jerk, athletes should focus on absorbing the bar back to the front rack, re-grip, and descend back to the floor for the Power Clean.

A lot of grip mixed in here so be sure that athletes start light.

Strength

Power Clean + Hang Power Clean + Push Jerk (4 rounds of 2 sets of 1 PC + 1 HPC + 1 PJ)

4 Rounds of:

2 sets of 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

Ex: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

* Work up to a Heavy, Unbroken set

Metcon

Movement Prep

**3. Workout Prep**

1 set

2 Strict Handstand Push-Ups + 2 Kipping Handstand Push-Ups

2 GHD’s (Parallel) + 3 Full GHD’s

3 Toes to Bar

Metcon (AMRAP – Reps)

AMRAP 7 Minutes

6 Strict Handstand Push-Ups (L4), 3 Reps (L3), 6 HSPU’s (L2), 3×3 sec Descent w/Kick Back to Top, 1 AbMat + 25lb plate (L1), 3×3 sec Descent w/Kick Back to Top, 1 AbMat + 45lb plate or 6 DB Strict Press, 2×35/25 lbs (18 GHD SIt Ups

-rest 2 Minute-

AMRAP 7 Minutes

12 Handstand Push-Ups (L4), 6 HSPU’s (L3), 3 HSPU’s (L2), 3×3 sec Descent w/Kick Back to Top, 1 AbMat + 25lb plate (L1), 3×3 sec Descent w/Kick Back to Top, 1 AbMat + 45lb plate or 6 DB Strict Press, 2×35/25 lbs (18 Toes to Bar (L4), 15 T2B (L3), 12 T2B (L2), 18 Knee-Ups (L1), 18 AbMat Sit-Ups (

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