Category: W.O.D.

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/prodigious-short (14 min)

Warm-up

AMRAP 8 Minutes

10/7 AAB/EB Cals

30 single unders

10 goblet kettlebell thrusters (light)

3 Rope Get-Ups

Movement Prep

1 Set: (at workout pace/scaling option)

5 Wall Balls (at workout weight)

15 Heavy Double Unders (OR 20 regular double unders)

1 Legless Rope Climbs

Metcon

Metcon (Time)

For Time (do not include rest):

Every 4 min for 6 sets complete:

30 Wall Balls, 20/14 lbs (L4), 25 Reps (L3), 20 Reps (L2), 25 Reps, 14/10 lbs (L1), 20 Reps (50 Heavy Double Unders (L4), Double Unders (L3), 35 DU’s (L2), 100 Singles or 50 Penguin Taps (L1), 50 Singles or 25 Penguin Taps (3/2 Legless Rope Climbs (L4), 2/1 Reps (L3), 3/2 Rope Climbs (L2), 2/1 Reps (L1), 9 Rope Get-Ups (

CrossFit Lackland – CROSSFIT

Today we are starting a 5 week Snatch Program. So get ready to have some fun.

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Olympic Lifting

Squat Snatch (35 min to find 1 RM)

Athletes have free reign to warm up, and find 1 rm snatch without much coaching at all. This will provide the coach the opportunity to watch athletes movement, and video each athlete and pick out what each athlete needs to work on through the next 5 weeks.

Focus of the Day

Last 20 minutes of class:

If you need more time to find 1 RM, then go for it. If you have found your 1RM— take the rest of the time and focus on light OHS with pause. Shoulder mobility. Hips. stacking of the weight. Knee movement. How you holds the weight overhead. etc.

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/fifty-fifty-short-version (14 min)

Warm-up

5 minute AMRAP

8/5 AAB/EB Cals

5 tempo air squats (3 sec down – 2 sec hold – fast up)

5 Worlds greatest stretch (each side)

Metcon

Metcon (Time)

2 Rounds for Time (include rest)

100/80 Calorie Assault Bike or 80/65 Calorie Echo Bike (L4), -5 Cals (L3), -10 Cals (L2), -15 Cals (L1), -20 Cals (125 Air Squats (L4), 115 (L3), 105 (L2), 95 (L1), 85 (*partition cals/reps however you want

-Rest 2:00 b/t sets

Athletes Notes

TARGET SCORE

Target Time: < 25 minutes Time Cap: 30 minutes

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/jurassic-rom-short (14 min)

Warm-up

10 AMRAP

1 min Row

10 inchworms

10 Lunge Elbow to Floor Stretch (each side)

10 Hang Cleans (empty bar – build across sets)

Then:

5 min to warm up to HC Working Weight

Movement Prep

1 Set: (at workout pace)

7/5 Calorie Row

5 Push Ups

5 Hang Cleans (at workout weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP of:

20/16 Calorie Row (L4), 18/14 (L3), 16/12 (L2), 14/10 (L1), 12/8 (20 Push Ups (L4), 18 (L3), 16 (L2), 14 (L1), 12 Knee Push-Ups (20 Hang Cleans, 115/80 lbs (L4), 105/70 lbs (L3), 95/60 lbs (L2), 85/50 lbs (L1), 75/40 lbs (Rest 1 min

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/formidable-short

Warm-up

10 min AMRAP of:

1:30 Cardio (Your choice)

8 lateral box step ups (each side)

8 empty bar presses

4 strict pull ups

Movement Prep

1 set (at workout pace)

2 Thrusters (at workout weight)

2 Strict Weighted Pull Ups (at workout weight)

Metcon

Metcon (Time)

2 RFT (include rest):

15-12-9

Thrusters, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs (Strict Weighted Pull Ups, 45/25 lbs (L4), 35/15 lbs (L3), 25/5 lbs (L2), 15/00 lbs (L1), 5/Ass’d Pull-ups or Ring Rows (*use belt if available

-rest 5:00-

Athletes Notes

TARGET SCORE:

Target Time: <21 minutes
Time Cap: 25 minutes

CrossFit Lackland – CROSSFIT

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Olympic Lifting

Shoulder to Overhead Complex (15 min to find 1 RM)

1 Press/2 Push Press/3 Push Jerks

*All movements/reps are unbroken and equals 1 rep

Metcon

Metcon (AMRAP – Reps)

Partner workout:

25 Minute AMRAP

100 overhead squats, 95/65 lbs (L3), 75/45 (L2), 55/35 (L1), 35/15 (20 Legless Rope Climbs (L4), 10 (L3), 20 RC’s (L2), 10 (L1), 20 Rope Get-Ups (50 Sandbag Cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

10 Pegboards (L4), 8 (L3), 6 (L2), 4 (L1), 20 Rope Get-Ups (Max Calorie Echo Bike

*partner must perform 30 heavy double unders (OR 50 regular double unders OR 100 singles) to switch in

CrossFit Lackland – Gymnastic Progressions

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Gym: Metcon (No Measure)

Warm Up: 2 min row

Then,

10 Ring Rows

10 Air Squats

10 Scap Retractions

5 Walkouts

Skill:

Pull up shoulder control/strength

Rope Climb Technique

CrossFit Lackland – CROSSFIT

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Warm-up

500m Row

Then:

10 Burpees

10 Box Jumps

10 Alt DB Snatches

Metcon

Metcon (Time)

For time:

1 Mile Run (L3), 1200m (L2), 800m (L1), 400m (10/7-20/14-30/21-40/28-50/35

EB Cals (RX), AAB Cals (S)

10 – 20 – 30 – 40 – 50

Dumbbell Snatches, 50/35 lbs (L4), 45/30 (L3), 40/25 (L2), 35/20 (L1), 30/15 (*After Ea Round:

15 Burpee Box Jump overs, 24/20″ (L3), 20/16″ (L2), 24/20″ Step-Ups (L1), 20/16″ Step-Ups (1 Mile Run (L3), 1200m (L2), 800m (L1), 400m (

CrossFit Lackland – Gymnastic Progressions

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Gym: Metcon (No Measure)

Warm Up: 2 min row

Then,

10 Ring Rows

10 Air Squats

10 Scap Retractions

5 Walkouts

Skill:

Pull up shoulder control/strength

Rope Climb Technique

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210221-full-body (23 min)

Warm-up

4:00 on EB/AAB

*perform 20 Double Unders/Singles EMOM

-into-

4:00 on EB/AAB

*perform 5 Burpees

Then Work up to working weight for the Snatch/C&J

Movement Prep

1 set (at workout pace/weight)

2 Power Snatches

2 Power Clean and Jerks

2 Thrusters

Metcon

Metcon (Time)

For Time of:

30 Power Snatches, 135/95 lbs (L4), 115/75 (L3), 95/55 (L2), 75/35 (L1), 55/15 (30 Power Clean and Jerks, 135/95 lbs (L4), 115/75 (L3), 95/55 (L2), 75/35 (L1), 55/15 (60 Thrusters, 95/65 lbs (L4), 85/55 (L3), 75/45 (L2), 65/35 (L1), 55/15 (Target Time: sub 10 minutes

Time Cap: 15 minutes