12 Jan 2022

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Strength: 15:00 – 30:00

Workout: 30:00 – 50:00

Cooldown: 50:00 – 52:00

Cleanup: 52:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

3:00 Echo Bike

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

Strength

**Strength Prep**

Spend 10 minutes to work up 65-75% Power Clean and Jerk 1 RM

Clean and Jerk (EMOM for 10 min of 5 Power Clean and Jerks @ 65-75)

Every Minute (10:00)

5 Power Clean and Push Jerks

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Metcon

**Workout Prep**

1 set

1 Wall Walk

10m Front Rack Lunge Walk

5/4 Calorie Echo Bike

Metcon (Time)

For Time:

4 Wall Walks (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 8 C2GHRPU’s (100ft Front Rack Double Dumbbell Walking Lunge, 50’s/35’s (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs or lighter (L1)

4 Wall Walks (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 8 C2GHRPU’s (32/24 Calorie Echo Bike

4 Wall Walks (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 8 C2GHRPU’s (100ft Front Rack Double Dumbbell Walking Lunge, 50’s/35’s (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs or lighter (L1)

4 Wall Walks (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 8 C2GHRPU’s (* Time cap: 16 minutes

Mobility

https://romwod.com/app/

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