14 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 45:00

Cooldown: 45:00 – 47:00

Cleanup: 47:00 – 49:00

Skills and Drills: 49:00 – 60:00

Warm-up

7 min AMRAP

5 Wall Balls (focus on breathing and arm cycling)

30-sec bike (easy pace)

8 Light Alternating Dumbbell Snatch (Practice Transition)

Metcon

Workout Prep**

2 sets

5 Wall Balls

15 Sec. Bike (at workout pace)

4 Alternating Dumbbell Snatch

– rest 30 seconds between sets –

– Focus on transitions –

Metcon (Time)

4 Rounds for Time of (Inc. Time):

30 Wall Balls, 20/14 @ 10/9′ (L4), 25 Reps (L3), 25 reps @ 9/8′ (L2), 25 reps, 14/10 lbs @ 10/9′ (L1), 25 reps, 14/10 lbs @ 9/8′ (20/15 Calorie Assault Bike (same for Echo Bike)

10 Alternating Dumbbell Snatch (70/50)

– Rest 3:00 between sets –

* Target time: 2:45 – 3:30 minutes per round

* Time cap: 4 minutes per round (25 min time cap including rest)

Skill Work

5 sets (10:00)

L3:

6-8 Kick up to Band +5 Sec. Hold

3 Kick up to Handstand + Forward Roll

L2:

3-5 Kick up to Band or Wall +5 Sec. Hold

3 Headstand + Forward Roll

L1/3-5 Box Walks

3 Forward Rolls

* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *

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