12 Oct 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard


Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Strength: 13:00 – 33:00

Workout: 33:00 – 56:00

Cooldown: 56:00 – 58:00

Cleanup: 58:00 – 60:00

Mobility: Homework


7 min AMRAP

5 Dumbbell Front Squats (light)

5 Dumbbell Push Press

5 Dumbbell Push Jerks

5 alt v-ups (each side)


Strength Prep**

Give athletes 10-12 minutes to work up to a heavy 2 front squats + 1 push press + 1 push jerk. The bar can be taken from the rig and athletes should move back far enough so as not to drop the bar into the rig if they fail. Athletes should focus on high elbows and vertical torso during the 2 squats, at the top of the last rep show athletes how to adjust hands and prepare for the press. No forward tilt of the torso during the dip and drive and remember to absorb the bar back down on the push press. Remind athletes to pause after the push press to get a good breathe, regain core stability and repeat with a good, explosive dip and drive under the bar. Athletes should not add weight unless it feels good and looks good.

Front Squat + Push Press + Push Jerk (2xFront Squats + 1xPush Press + 1xPush Jerk)

Work up to a heavy set in 10-12 minutes –


**Workout Prep**

1 set

3 Dumbbell Thrusters

3 Toes to Bar

30 Sec. Row (moderate pace)

Metcon (AMRAP – Rounds and Reps)

20-minute AMRAP

8 Dumbbell Thrusters, 2×50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (12 Toes To Bar (L3), 9 Reps (L2), 6 Reps (L1), 12 Knee-Ups or AbMat Sit-Ups (16/14 Calorie Row (L3), 14/12 Cals (L2), 12/10 Cals (L1), 10/8 Cals (

Cool Down

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side