CrossFit Lackland – CROSSFIT
Attention: Due to Thanksgiving, 25/26 November, we will only be having 10 am classes. All other classes are cancelled.
Intro: 0:00 – 3:00
Warmup: 3:00 – 11:00
Strength: 11:00 – 28:00
Workout: 28:00 – 48:00
Accessory: 48:00 – 58:00
Cleanup: 58:00 – 60:00
8 min AMRAP
30-sec Echo Bike
10 AbMat Sit Ups
5 Down dog/seal pose transitions
5 Goblet Squats
Athletes will have approximately 25 minutes to warm-up (10-15 min) and find 10 RM Back Squat (10-15 min).
Once athletes finish the warm, they should be able to progress right into strength. Working up to a 10 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 sets to establish a 10 rep, and during those building sets, we should only hit 3-5 reps (tops), so we don’t burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM. Try and finish the 10 rep inside the 10-minute mark.
Back Squat (Find 10 RM)
10 sec. Echo Bike (workout pace)
3 Toes to Bar
3 Rounds for Time of:
15/12 Echo Bike Cals (L3), 13/10 Cals (L2), 11/8 Cals (L1), 9/6 Cals (
14 Barbell Front Rack Step Ups (7L/7R)
* This is for quality, not for load! Lightfoot touch on the way down.