10 Jan 2022

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Strength: 13:00 – 33:00

Workout: 33:00 – 55:00

Cooldown: 55:00 – 57:00

Cleanup: 57:00 – 60:00

Mobility: Homework

Warm-up

**Workout Prep**

2 sets

100m Row

3 Thrusters (add weight/focus on pausing and breathing at the top)

Strength

**Strength Prep**

20 minutes to build to a heavy single back squat

Back Squat (20 min to Find Heavy 1 RM)

Metcon

**Workout Prep**

3 sets (Practice smooth transitions and laying the Jump rope down every time)

10 Double Unders

3 Power Snatch

5/3 EB Cals

– rest 30 seconds between sets –

Metcon (Time)

For Time:

200m/175m Row

5 Thrusters, 115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (400m/350m Row

10 Thrusters (Same Weight)

600m/500m Row

15 Thrusters (Same Weight)

800m/650m Row

20 Thrusters (Same Weight)

* Target time: 14-16 minutes

* Time cap: 18 minutes

Mobility

https://romwod.com/app/

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