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CFL #667

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L4) (No Measure)

20 Hanging Knee-Ups

10 Sec Rest

15 Hanging Knee-Ups

20 Lying Leg Thrusts (1 Sec Pause at the top)

10 Sec Rest

15 Lying Leg Thrusts (1 Sec Pause at the top)

30 Ab Crunches

10 1/4 Sit-Ups (Fast)

Metcon

Metcon (Time)

For Time of:

10 Rounds of: 250/200 m Row; 1/1 Work/Rest Interval

10 Rounds of: 10/7 AAB Cals; 1/2 Work/Rest Interval

10 Rounds of: 100 m Run; 1/3 Work/Rest Interval

*50 min Cap
****DOUBLE STICKER DAY****

CFL #666

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L4) (No Measure)

20 Hanging Knee-Ups

10 Sec Rest

15 Hanging Knee-Ups

20 Lying Leg Thrusts (1 Sec Pause at the top)

10 Sec Rest

15 Lying Leg Thrusts (1 Sec Pause at the top)

30 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Press/Push Press/Push Jerk @ 70% + 25% Chain Weight (5 sets of 3 reps )

Using 1 RM for each exercise; Take 70% for Bar Weight and then take 25% for chain weight. All sets are at working weight.

Metcon

Metcon (Time)

For Time of:

100 Double Unders (L4/3/2), Attempts (L1), Singles (25 Thruster, 95/65 lbs (L4/3), 75/45 lbs (L2/1), 65/35 lbs (50 GHD Sit Up (L4), 25 Reps (L3), 50 Ab Mat Sit-Ups (L2/1), 25 Reps (

CFL #665

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Legendary ABS (L4) (No Measure)

20 Hanging Knee-Ups

10 Sec Rest

15 Hanging Knee-Ups

20 Lying Leg Thrusts (1 Sec Pause at the top)

10 Sec Rest

15 Lying Leg Thrusts (1 Sec Pause at the top)

30 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Front Squat @ 70% 1 RM +25% Resistance (5 sets of 3 reps (all % off of 1 RM))

Chains and/or bands
*If you don’t have a 1 RM Front Squat, find it.

Front Squat (Find 1 RM)

Metcon

ROAD TO GLORY (Part 1) (Time)

12 MINUTE CAP:

1 MILE RUN WITH WEIGHTED VEST, 20/14 lbs (L4), No Vest (L3/2), 1200 m w/no vest (L1), 800 m w/no vest (ROAD TO GLORY PART 2

ROAD TO GLORY (Part 2) (AMRAP – Rounds and Reps)

AMRAP IN REMAINING AMOUNT OF TIME (Part 1):

4 ALTERNATING PISTOLS (L3), AIR SQUATS (L2/1/4 BOX JUMP OVERS, 24/20″ (L3/2), STEP-UPS (L1/

Additional Work (On Your Own After Class)

Metcon (Distance)

For Distance Of:

Run

5x (:45 fast/:90 easy

Rest 2:00

3x (:45 faster/:90 easy)

Rest 2:00

1x (:45 fastest/:90 easy)

CFL #664

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Legendary ABS (L4) (No Measure)

20 Hanging Knee-Ups

10 Sec Rest

15 Hanging Knee-Ups

20 Lying Leg Thrusts (1 Sec Pause at the top)

10 Sec Rest

15 Lying Leg Thrusts (1 Sec Pause at the top)

30 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Complex Level 9 (5 DEADLIFTS, 3 HANG CLEANS (ANY STYLE), 1 S2OH)

5 MINUTES TO FIND A HEAVY:

5 DEADLIFTS

3 HANG CLEANS (ANY STYLE)

1 SHOULDER TO OVERHEAD
25 min to warm-up

At the call of 3-2-1 Go, athletes will have 5 minutes to find their heaviest weight in this complex. The complex consists of 5 touch and go deadlifts with the athlete never resting the barbell on the ground. Then right into 3 Hang Cleans. The athlete may Hang Power Clean or Hang Clean the weight to complete the 3. Once all 3 are complete, the athlete will finish with 1 Shoulder to Overhead, any style.

If at any time the athlete rests the bar on the ground, it is an automatic no rep and the athlete must start the complex over again. You may rest the bar by either holding it at the top of the deadlift or in the front rack position. Resting the bar in the crease of your hips and bending over is NOT allowed, as well as resting the bar on your back during this complex. If you miss a shoulder to overhead but the bar does not touch the ground, you may attempt again.

The Deadlifts must be Touch N Go and is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing on the deadlifts are allowed.

For the Hang Cleans, the barbell must be taken from the hang position which is above the knee and each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Both Hang Power Cleans and Hang Squat Cleans are allowed in this complex.

For the Shoulder to Overhead, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Not coming to full lockout or not bringing your feet back together in a split jerk will be a NO REP. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed on the Shoulder to Overhead.

Metcon

STAIRWAY TO HEAVEN (Time)

For Time of:

*7 MINUTE CAP

3/2-3/2-3/2

Legless Rope Climbs (L4), Rope Climbs (L3), 2/1-2/1-2/1 Rope Climbs (L2), Attempts (L1), 9-9-9 Rope Get-Ups (15-12-9

Devil’s Press, 50/35 (L4/L3), 40/25 lbs (L2), 30/15 lbs (L1/

Additional Work (On Your Own After Class)

Metcon (Time)

6 RFT of:

Row

6x500m moderate/250m sprint

Rest :90 b/t

Metcon (Time)

3 RFT of:

3 Legless

100’ HS Walk

Target Time: 9:00

Time Cap: 13:00

Metcon (Time)

3 RFT of:

4 rope climb

100’ HS Walk

Target Time: 9:00

Time Cap: 13:00

Metcon (Time)

3 RFT of:

50 Wallball 20/14

10 Bar Muscle Up

Target Time: 12:00

Time cap: 15:00

CFL #663

CrossFit Lackland – CROSSFIT

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Warm-up

12 AMRAP:

1:30 Machine of your choice

5-10 Strict Pull ups/Ring Rows

10 DB Single Leg RDL (R/L)

10 Goblet Squats (light KB/DB)

Olympic Lifting

Power Clean (5×3 (Touch and Go))

15 min to work up to heavy 3 rep then start working sets

Metcon

Metcon (Time)

27-21-15-9

Bar Facing Burpee

Power Snatch 95/65 (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (

Legendary ABS (L4) (No Measure)

20 Hanging Knee-Ups

10 Sec Rest

15 Hanging Knee-Ups

20 Lying Leg Thrusts (1 Sec Pause at the top)

10 Sec Rest

15 Lying Leg Thrusts (1 Sec Pause at the top)

30 Ab Crunches

10 1/4 Sit-Ups (Fast)
*After Metcon….

CFL #662

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Legendary ABS (L4) (No Measure)

20 Hanging Knee-Ups

10 Sec Rest

15 Hanging Knee-Ups

20 Lying Leg Thrusts (1 Sec Pause at the top)

10 Sec Rest

15 Lying Leg Thrusts (1 Sec Pause at the top)

30 Ab Crunches

10 1/4 Sit-Ups (Fast)

Metcon (Time)

For Time of:

1 Mile Run

1500m Row

5 Thrusters, 205/135 lbs (L4), 185/105 lbs (L3), 135/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (1000m Row

4 Thrusters, 205/135 lbs (L4), 185/105 lbs (L3), 135/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (750 m Row

3 Thrusters, 205/135 lbs (L4), 185/105 lbs (L3), 135/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (500 m Row

2 Thrusters, 205/135 lbs (L4), 185/105 lbs (L3), 135/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (250 m Row

1 Thruster, 205/135 lbs (L4), 185/105 lbs (L3), 135/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (

CFL #661

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Legendary ABS (L4) (No Measure)

20 Hanging Knee-Ups

10 Sec Rest

15 Hanging Knee-Ups

20 Lying Leg Thrusts (1 Sec Pause at the top)

10 Sec Rest

15 Lying Leg Thrusts (1 Sec Pause at the top)

30 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Bench Press @ 70% 1 RM +25% Resistance (3-3-3-3-3 @70% of 1 RM +25% Chain Weight of 1 RM)

Chains and/or Bands

Bench Press (Find 1 RM if you don’t have one)

Metcon

Metcon (Time)

For Time:

100-80-60-40-20

Double Under’s (L3/2), Attempts (L1), Singles (50-40-30-20

Wallball, 20/14 lbs @10′ (L3), 9′ (L2), 8′ (L1), 14/10 lbs @ 9/8′(

CFL #660

CrossFit Lackland – CROSSFIT

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Warm-up

m: Legendary ABS (L4) (No Measure)

20 Hanging Knee-Ups

10 Sec Rest

15 Hanging Knee-Ups

20 Lying Leg Thrusts (1 Sec Pause at the top)

10 Sec Rest

15 Lying Leg Thrusts (1 Sec Pause at the top)

30 Ab Crunches

10 1/4 Sit-Ups (Fast)

Metcon

Metcon (Time)

For Time of:

30/24 Cal Assault Bike

20/15 Muscle Ups (L4), Bar Muscle-Ups (L3), 14/9 Reps (L2), 20 PU’s/20 Dips (L1), 20 Ring Rows/20 Box Dips (30 OHS, 165/115 lbs (L4), 135/85 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/35 lbs (20/15 Muscle Ups (L4), Bar Muscle-Ups (L3), 14/9 Reps (L2), 20 PU’s/20 Dips (L1), 20 Ring Rows/20 Box Dips (30/24 Assault Bike

Additional Work (On Your Own After Class)

Metcon (Time)

2 RFT of:

2 Rounds:

100’ HS Walk

500m row

100’ HS Walk

500m row

100’ HS Walk

Rest 5:00 b/t rounds

CFL #659

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Legendary ABS (L4) (No Measure)

20 Hanging Knee-Ups

10 Sec Rest

15 Hanging Knee-Ups

20 Lying Leg Thrusts (1 Sec Pause at the top)

10 Sec Rest

15 Lying Leg Thrusts (1 Sec Pause at the top)

30 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Back Squat @ 70% 1 RM +25% Chain/Bands Wt (5 sets of 3 reps (all at the same weight))

*If you don’t have a current 1 RM, find that instead

Back Squat (Find 1 RM (only if you don’t have a current 1 RM)

Metcon

Metcon (Time)

For Time of:

3-2-1

Legless Rope Climbs (L4), Rope Climbs (L3), 2-2-1 (L2), 1-1-1 (L1), 9-6-3 Rope Get-Ups (9-7-5

Squat Snatch, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), Hang Squat Snatch, 65/35 lbs (

Additional Work (On Your Own After Class)

Squat Snatch (Work up to heavy 2 rep (Not TnG))

Snatch Pull (3×3 Heavy sets)

Metcon (Time)

3 RFT of:

3 rounds:

21-15-9

Dumbbell Deadlift, 100/70 lbs

Dumbbell Bench, 70/45 lbs

*Rest 5:00 b/t rounds