Category: W.O.D.

CrossFit Lackland – CROSSFIT

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Warm-up

3:00 Tabata Machine (20secs on/10secs off)

– into –

3 rounds

3 Inch Worms

10 Dumbbell Suitcase Deadlifts (each)

10 V-Ups

10 Ring Rows

Metcon

Workout Prep**

2 sets

30 Sec. Echo Bike

5 Pull Ups

1 Power Clean

1 Front Squat (Workout up in weight)

Metcon (AMRAP – Reps)

Teams of 3

24:00 AMRAP (Cals/Reps)

Partner 1: Max Echo Bike Cals

Partner 2: 2 Rounds

15 Pull-Ups (RX), Ring Rows (S)

3 Power Cleans, 185/135 lbs (L4), 155/115 lbs (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs ( 5 Front Squats, Same Weight

Partner 3: Rest

* Scored as Total Reps = reps at station 2 + calories

* All partners rotate once Partner 2 is done with the 2 rounds

* Here’s a fun moderate high-intensity workout for teams of 3. Athletes will rotate top-down (Bike – 2 rounds – Rest) with one partner starting at each station off the start. When the partner finishes the 2 rounds of Pull-ups, Power Cleans, and Squats, the team may rotate. The workout is scored by total rounds and total calories between the 3.

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 16:00

Workout: 16:00 – 53:00

Cooldown: 53:00 – 55:00

Mobility: 55:00 – 60:00

Warm-up

Hinshaw Warm-Up

* Take 12-15 minutes to coach athletes through what you can and then roll into the workout prep *

Metcon

Workout Prep**

3 Building Sets

100m Run

– 30-sec rest –

– Have athletes build into 80% of workout pace during the 3 sets –

Movement Prep

Metcon (Time)

For Time of (Don’t Inc. Rest):

10 rounds (Every 4:00)

200m Run

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 45:00

Cooldown: 45:00 – 47:00

Cleanup: 47:00 – 49:00

Skills and Drills: 49:00 – 60:00

Warm-up

7 min AMRAP

5 Wall Balls (focus on breathing and arm cycling)

30-sec bike (easy pace)

8 Light Alternating Dumbbell Snatch (Practice Transition)

Metcon

Workout Prep**

2 sets

5 Wall Balls

15 Sec. Bike (at workout pace)

4 Alternating Dumbbell Snatch

– rest 30 seconds between sets –

– Focus on transitions –

Metcon (Time)

4 Rounds for Time of (Inc. Time):

30 Wall Balls, 20/14 @ 10/9′ (L4), 25 Reps (L3), 25 reps @ 9/8′ (L2), 25 reps, 14/10 lbs @ 10/9′ (L1), 25 reps, 14/10 lbs @ 9/8′ (20/15 Calorie Assault Bike (same for Echo Bike)

10 Alternating Dumbbell Snatch (70/50)

– Rest 3:00 between sets –

* Target time: 2:45 – 3:30 minutes per round

* Time cap: 4 minutes per round (25 min time cap including rest)

Skill Work

5 sets (10:00)

L3:

6-8 Kick up to Band +5 Sec. Hold

3 Kick up to Handstand + Forward Roll

* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *

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 – 53:00

Cooldown: 53:00 – 55:00

Mobility: 55:00 – 60:00

Warm-up

7 min AMRAP

30-sec single unders

3 Snatch Deadlifts, 45/35 lbs

3 Snatch High Pulls, 45/35 lbs

3 Muscle Snatch, 45/35 lbs

3 Power Snatch, 45/35 lbs

Strength

Strength Prep**

Give athletes 10-12 minutes to work up to a heavy set of 3 Snatch Deadlifts, followed by 2 Power Snatch. For this complex, we want the Snatch Deadlifts performed unbroken, and then athletes will drop the bar and perform 2 Power Snatch (singles). The rep should still demonstrate good quality form and not be heavily sacrificed to lift more weight. We want athletes to focus on sinking their hips low and driving feet through the floor while keeping the knees out with a tall chest and straight arms (I know it’s a lot) for the Snatch Deadlifts. After, The Power Snatch is all about finishing the pull and then exploding the bar up. Smooth Drive and fast finish!

Snatch Deadlift + Power Snatch (5 sets of 3xSnatch Deadlift + 2xPower Snatch)

For this complex, we want the Snatch Deadlifts performed unbroken, and then athletes will drop the bar and perform 2 Power Snatch (singles). The rep should still demonstrate good quality form and not be heavily sacrificed to lift more weight. We want athletes to focus on sinking their hips low and driving feet through the floor while keeping the knees out with a tall chest and straight arms (I know it’s a lot) for the Snatch Deadlifts. After, The Power Snatch is all about finishing the pull and then exploding the bar up. Smooth Drive and fast finish!

Metcon

Workout Prep**

1 set

10 Double Unders

5 Slow and controlled Push-Ups

Metcon (Time)

For Time of:

100-80-60-40-20

Double Unders (L4), 80-60-40-20-10 (L3), 60-40-20-10-5 (L2), 60-40-20-10-5 DU Attempts (L1), 100-80-60-40-20 Singles (50-40-30-20-10

Chest to Ground Hand Release Push-Ups (L4), -5 reps (L3), 40-30-20-10-5 reps (L2), 30-20-10-5-5 reps (L1), 20-15-10-5-5 reps (* Time cap: 18 minutes

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 – 56:00

Cooldown: 56:00 – 58:00

Cleanup: 58:00 – 60:00

Mobility: Homework

Warm-up

7 min AMRAP

5 Dumbbell Front Squats (light)

5 Dumbbell Push Press

5 Dumbbell Push Jerks

5 alt v-ups (each side)

Strength

Strength Prep**

Give athletes 10-12 minutes to work up to a heavy 2 front squats + 1 push press + 1 push jerk. The bar can be taken from the rig and athletes should move back far enough so as not to drop the bar into the rig if they fail. Athletes should focus on high elbows and vertical torso during the 2 squats, at the top of the last rep show athletes how to adjust hands and prepare for the press. No forward tilt of the torso during the dip and drive and remember to absorb the bar back down on the push press. Remind athletes to pause after the push press to get a good breathe, regain core stability and repeat with a good, explosive dip and drive under the bar. Athletes should not add weight unless it feels good and looks good.

Front Squat + Push Press + Push Jerk (2xFront Squats + 1xPush Press + 1xPush Jerk)

Work up to a heavy set in 10-12 minutes –

Metcon

**Workout Prep**

1 set

3 Dumbbell Thrusters

3 Toes to Bar

30 Sec. Row (moderate pace)

Metcon (AMRAP – Rounds and Reps)

20-minute AMRAP

8 Dumbbell Thrusters, 2×50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (12 Toes To Bar (L3), 9 Reps (L2), 6 Reps (L1), 12 Knee-Ups or AbMat Sit-Ups (16/14 Calorie Row (L3), 14/12 Cals (L2), 12/10 Cals (L1), 10/8 Cals (

Cool Down

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

CrossFit Lackland – CROSSFIT

Columbus Day WOD (Time)

2 Partner Team WOD for time of:

L4

1492 m Row

3 Rounds of:

10 Legless Rope Climbs

12 Syncro Wall-Walks

10 Muscle Ups

12 Syncro Thrusters, 105/75 lbs

Then:

1492 m Run as a Team

*Divide Meters/Reps as Req’d (except for Syncro)

L3

1492 m Row

3 Rounds of:

10 Rope Climbs

12 Syncro Wall-Walks

10 Bar Muscle Ups

12 Syncro Thrusters, 95/65 lbs

Then:

1492 m Run as a Team

*Divide Meters/Reps as Req’d (except for Syncro)

L2

1492 m Row

3 Rounds of:

10 Rope Climbs

12 Syncro Wall-Walks

10 Syncro Burpee Chest to Bar Pull-Ups

12 Syncro Thrusters, 85/55 lbs

Then:

1492 m Run as a Team

*Divide Meters/Reps as Req’d (except for Syncro)

L1

1492 m Row

3 Rounds of:

10 Rope Get-Ups

12 Syncro Wall-Walks

10 Syncro Burpee Pull-Ups

12 Syncro Thrusters, 75/45 lbs

Then:

1492 m Run

*Divide Meters/Reps as Req’d (except for Syncro)

1492 m Row

3 Rounds of:

10 Rope Get-Ups

12 Syncro Wall-Walks (get fee up as high as possible)

10 Syncro Burpee Ring Rows

12 Syncro Thrusters, 65/35 lbs

Then:

1492 m Run

*Divide Meters/Reps as Req’d (except for Syncro)

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 48:00

Cooldown: 48:00 – 51:00

Cleanup: 51:00 – 53:00

Mobility: 53:00 – 60:00

Warm-up

2 min Row

– into –

3 sets

10 Alternating Dumbbell Bench Press (total)

20m Empty Sled Walk

Metcon

Movement Prep

1 set

5 Bench Press (workout weight)

20ft Sled Push (workout weight)

Metcon (Time)

Teams of 2 Complete 20 rounds for Time of:

10 Bench Press, 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (100ft Sled Push, 90/45 (L3), 70/35 lbs (L2), 50/25 lbs (L1), 30/15 lbs (*Time Cap: 50 min

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 48:00

Cooldown: 48:00 – 51:00

Cleanup: 51:00 – 53:00

Mobility: 53:00 – 60:00

Warm-up

3 sets

30 second Row

20 Alternating Plate step-ups (quick)

10 Single Arm Russian Kettlebell Swings (each)

5 inch Worms

Metcon

Movement Prep

2 sets

20 sec. Row (workout Pace)

10 Double Unders

5 Kettlebell Swings

2 Burpee Pulls ups

– rest 30 seconds between sets –

Metcon (Time)

2 Rounds for Time of (inc. Rest):

500/400m Row (L3), 400/300m Row (L2), 300/200m Row (L1/-rest 5 Minutes b/t sets-

* Target time: <27 minutes
* Time cap: 30 minutes

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Strength: 15:00 – 35:00

Workout: 35:00 – 50:00

Cooldown: 50:00 – 51:00

Cleanup: 51:00 – 53:00

Mobility: 53:00 – 60:00

Warm-up

10 min AMRAP

P1:

1:00 Machine

P2:

5 Deadbugs (each side)

5 Stepback Lunges (each side)

5 Snatch Grip Deadlifts (empty bar)

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

– Switch when both partners finish –

Movement Prep

**2. Strength Prep**

10:00 – 12:00

Athletes have 10 reps to build in weight on Squat Snatch. Make sure athletes stay within the percentage range and if athletes don’t have a 1RM then use this time as technique work and stay light. Have athletes partner up to save space and keep each other on track.

Strength

Snatch (10 singles within 70-80% of 1RM Snatch)

* Rest 60-90 seconds between sets *

Movement Prep

**3. Workout Prep**

– With Partner –

100m Run (workout pace)

10m Synchro Dumbbell Lunge Walk

Metcon

Metcon (Time)

Teams of 2 for Time of:

4 Rounds For Time of:

As a Team 400m Run (L3/L2), 200m Run (L1/100ft Single Dumbbell Synchro Lunge, 50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (* Time cap: 20 minutes

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 42:00

Cooldown: 42:00 – 44:00

Cleanup: 44:00 – 46:00

Mobility: 46:00 – 60:00

Warm-up

3:00 Row

– Into –

7 min AMRAP

30-sec easy bike

5 Wall Balls (focus on breathing/arm cycling)

5 Deadlifts (empty bar)

Then:

Build up to DL working weight

Metcon

Movement Prep

2 sets

5 Wall Balls

15 Sec. Bike (at workout pace)

2 Deadlifts (moderate/workout weight)

– rest 30 seconds between sets –

– Focus on transitions –

Metcon (Time)

For Time of (Don’t include Rest):

5 Sets (Every 4:00)

21 Wall Balls, 20/14 lbs (L3), @ 9/8′ (L2), 14/10 lbs @ 10/9′ (L1), @ 9/8′ (15/12 C Echo Bike Cals (L3), 12/9 Cals (L2), 9/6 Cals (L1/9 Deadlift, 275/185 lbs (L4), 225/155 lbs (L3), 205/135 lbs (L2), 185/115 lbs (L1), 155/95 lbs or lighter (* Time cap: 15 min

ROMWOD

https://romwod.com/app/ (Short After Class)