18 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 10:00

Strength: 10:00 – 30:00

Workout: 35:00 – 50:00

Cooldown: 50:00 – 55:00

Cleanup: 55:00 – 60:00

Warm-up

7 min AMRAP

30 sec. Easy row

3 Inch Worm into a deep squat

5 box step-ups (each side)

3 Snatch Push Press + 3 Overhead Squats (empty bar – build on touch and go reps)

Strength Phase

20 minutes to work up to a heavy set of 2 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.

Coaches: 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.

Snatch Grip Push Press + Overhead Squat (3 sets of 2 Snatch Push Press + 1 Overhead Squat)

20 minutes to work up to 1 to 3 heavy sets.

All three heavy sets can be the same weight or go for a heavy single.

Metcon

**Workout Prep**

1 set

2 Burpee Box Jump Overs

5/4 Calorie Row

3 Power Snatch (Touch and Go)

Metcon (Time)

For time:

20 Burpee Box Jump Overs, 24/20″ (L3), 15 Reps (L2), 20 reps at 20″/16″ (L1), 15 reps at 20/16″ (25/20 Calorie Row (L3), 23/18 Cals (L2), 21/16 Cals (L1), 19/14 Cals (30 Power Snatch, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (25/20 Calorie Row (L3), 23/18 Cals (L2), 21/16 Cals (L1), 19/14 Cals (20 Burpee Box Jump Overs, 24/20″ (L3), 15 Reps (L2), 20 reps at 20″/16″ (L1), 15 reps at 20/16″ (* Time cap: 15 minutes

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