07 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Strength: 15:00 – 35:00

Workout: 35:00 – 50:00

Cooldown: 50:00 – 51:00

Cleanup: 51:00 – 53:00

Mobility: 53:00 – 60:00

Warm-up

10 min AMRAP

P1:

1:00 Machine

P2:

5 Deadbugs (each side)

5 Stepback Lunges (each side)

5 Snatch Grip Deadlifts (empty bar)

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

– Switch when both partners finish –

Movement Prep

**2. Strength Prep**

10:00 – 12:00

Athletes have 10 reps to build in weight on Squat Snatch. Make sure athletes stay within the percentage range and if athletes don’t have a 1RM then use this time as technique work and stay light. Have athletes partner up to save space and keep each other on track.

Strength

Snatch (10 singles within 70-80% of 1RM Snatch)

* Rest 60-90 seconds between sets *

Movement Prep

**3. Workout Prep**

– With Partner –

100m Run (workout pace)

10m Synchro Dumbbell Lunge Walk

Metcon

Metcon (Time)

Teams of 2 for Time of:

4 Rounds For Time of:

As a Team 400m Run (L3/L2), 200m Run (L1/100ft Single Dumbbell Synchro Lunge, 50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (* Time cap: 20 minutes

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