30 Nov 2021

CrossFit Lackland – CROSSFIT

Attention: Due to Thanksgiving, 25/26 November, we will only be having 10 am classes. All other classes are cancelled.

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Timeline

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

Mobility: Homework

Warm-up

8 min AMRAP

30-sec Echo Bike

10 AbMat Sit Ups

5 Down dog/seal pose transitions

5 Goblet Squats

Strength

**Strength Prep**

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)

Metcon

**Workout Prep**

1 set

10 sec. Echo Bike (workout pace)

5 GHD’s

3 Toes to Bar

Metcon (Time)

3 Rounds for Time of:

15/12 Echo Bike Cals (L3), 13/10 Cals (L2), 11/8 Cals (L1), 9/6 Cals (20 GHD Sit-Up (L3), 15 Reps (L2), 20 V-Ups (L1), 15 Reps (15/12 Echo Bike Cals (L3), 13/10 Cals (L2), 11/8 Cals (L1), 9/6 Cals (20 Toes to Bar (L3), 15 Reps (L2), 20 Knee-Ups (L1), 15 Reps (* Time cap: 16 minutes

Accessory

3 sets

14 Barbell Front Rack Step Ups (7L/7R)

* This is for quality, not for load! Lightfoot touch on the way down.

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