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W.O.D.

CFL #1013

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds

15 calorie bike

60 Single Under

10 Single Arm Upright Row R/L

20 Kettlebell Swing

Olympic Lifting

Halting Clean Deadlifts + Squat Clean (5 sets x 2 Halting Clean Deadlifts + 1 Squat Clean)

* For this exercise you will begin with practicing the first pull of the clean for 2 reps

* Pulling the bar right above the knee to mid thigh, pausing for at least 3 seconds and then resetting back to the bottom for 2 reps

* After the 2nd Halting Clean DL you will then perform 1 Squat Clean

* the purpose of this drill is to dial in on your bar travel through the first of 3 pulls in the clean. Really focus on smooth progression up and and staying tight with the body

* On the squat clean continue through the first pull and then allow for your 2nd pull speed through the middle (triple extensions)

*Complete all 5 sets @ same wt or go up (post number of sets achieved at highest wt)

* rest as needed b/t sets

Strength Phase

Bench Press (4×1 @ 85% (Complete 4 reps @ 70%/75%/80%/85%))

Bench Press for load:

#1: 4 reps @ 70%

#2: 4 reps @ 75%

#3: 4 reps @ 80%

#4: 4 reps @ 85%

Warm up as needed to opening weight

Don’t rest more than 2 mins between sets

Remember to stay tight with active shoulders to the bench

Close Grip (thumb length outside chest

CFL #1012

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (Calories)

5/3+1 Cals EMOM for 20 min of:

AAB (Odd Minutes)

C2 (Even Minutes)

*L3: 5/3 +1, L2: 4/2 +1, L1&Min 1: 5 AAB Cals

Min 2: 6 C2 Cals

Min 3: 7 AAB Cals

Min 4: 8 C2 Cals

Min 5: 9 AAB Cals

ETC..ETC..ETC

*If you don’t finish just move on to the next exercise

CFL #1011

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

15/12 AAB Cals

15 Single Leg RDL R

15 push ups

15 Single Leg RDL L

15 push ups

Olympic Lifting

Snatch Push Press + OHS + Snatch Push Press + Snatch Balance (5×1)

1 Snatch Push Press + 1 OHS +1 Snatch Push Press + 1 Snatch Balance

* Start from a Rack or Blocks

* Smooth movement and dial in on the complex through warming up in weight

* Add weight if needed or stay the same for all 5 sets

* Keep the torso vertical during the presses and punch the arms to the sky on each rep.

* Fast feet and consistent landing on the snatch balance is key

* Don’t forget to Breathe !

* rest as needed b/t sets

Strength Phase

Pause Back Squat (4×4 w/3 sec pause at the bottom (1-3-1-1))

Back Pause Squat for load:

#1: 4 reps @ 70%

#2: 4 reps @ 75%

#3: 4 reps @ 80%

#4: 4 reps @ 85%

*Post Heaviest Set of 4 Accomplished

-Warm up as needed to opening weight

-Don’t rest more than 2 mins between sets

-Remember to stay tight through the movement and drive the shoulders up

CFL #1010

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds

500m Row

15 Russian Kettlebell Swing

10 Single Arm Dumbbell Press (light) R/L

Strength Phase

Push Press (Work up to a Heavy double in 10 mins.)

Work up to a Heavy double in 10 mins.

– Not a Max but a good heavy single for the day. keep it looking good for all the sets.

– Use 5-8 sets to reach heavy single

– Rest 1-2 minutes between sets

Example sets:

2@50%

2@60%

2@70%

2@75%

2@80%

Metcon

Metcon (Time)

2 RFT of:

10-8-6-4-2

Bench Press, 225/145 lbs (L4), 205/125 lbs (L3), 185/105 lbs (L2), 165/85 lbs (L1), 145/65 lbs or lighter (D-Ball Clean, 150/100 lbs (L4), 100/60 lbs (L3), 60/30 lbs or lighter (L2/1/<1)
-Rest 5:00 between rounds-

CFL #1009

CrossFit Lackland – CROSSFIT

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Warm-up

2 Rounds

2:00 Bike

15 Goblet squat

15 Ring Row

10 Half kneeling Single arm dumbbell press R/L

Olympic Lifting

Snatch Push Press + OHS + Snatch Push Press + OHS (3 sets of: 1 SGPP + 1 OHS + SGPP + 1 OHS)

3 sets of: 1 Snatch Grip Push Press + 1 OHS +1 Snatch Grip Push Press + 1 OHS

– Work up to a heavy in 3 working sets.

– focus on form and don’t add weight unless it feels good and looks good.

– Hit a set every 1-2 minutes

Snatch Balance (Work up to a heavy single in 10 mins.)

Be fast under the bar and work on consistent landing of the feet.

Strength Phase

In The Hole Front Squat (Work up to a heavy 3 in 5 working sets)

Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight.

Explode out of the hole, smooth transition down and reset after each rep.

– Hit a set every 1-2 minutes

CFL #1008

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Adios Colonel Phil (Time)

E5MOM x 6 RFT of:

12/8 AAB Cals

12 HPC, 135/95 lbs (RX), 95/65 lbs (S)

12 C2GHRPU’s

12 GHD Sit-Ups (RX), AbMat Sit-Ups (S)

12 Bench Press, 135/95 lbs (RX), 95/65 lbs

*Rest until 5 min is up

*Score is Total Work time to not include rest time

CFL #1007

CrossFit Lackland – CROSSFIT

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Warm-up

12 Minute Clock:

1:30 Machine

20 Stepback Lunges

10/10 Single Arm Ring Rows

10 Hip Bridges

:30 Handstand Hold

Olympic Lifting

Split Jerk behind the neck (Work up to 1 @ 85%)

Heavy Behind the neck Split Jerk in 10 minutes

– Not a Max but a good heavy single for the day. keep it looking good for all the sets.

– Use 5-8 sets to reach heavy single

– Rest 1-2 minutes between sets

Example sets:

3@50%

2@70%

1@75%

1@80%

1@85%

Metcon

Metcon (Time)

For Time of:

21-15-9

Strict handstand push ups (L4), HSPU’s (L3), 1/3 Wall Walks (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (10-8-6

Back Rack Lunge 205/135 lbs (L4), 185/115 lbs (L3), 165/95 lbs (L2), 145/75 lbs (L1), 125/55 lbs or lighter (5-3-1

Rope Climbs (L4), 4-3-1 (L3), 3-2-1 (L2), 2-2-1 (L1), 1-1-1 RC’s or 10-9-3 Rope Get-Ups (

CFL #1006

CrossFit Lackland – CROSSFIT

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Warm-up

3 Minute Row *Easy pace

5 Inchworms

3 Min Easy AAB *Easy Pace

50 Single Unders

2 Min Row *Moderate Pace

5 Inchworms

2 Min AAB *Moderate Pace

50 Single Unders

1 Min Row *Hard Pace

5 Inchworms

1 Min AAB*Hard Pace

50 Single Unders

Metcon

Metcon (AMRAP – Reps)

5 rounds

1 minute Max Cal. Row

1 minute Max Push Ups

1 minute Max Cal. AAB

1 minute Max Double Unders

1 minute Max T2B

1 minute Rest

CFL #1005

CrossFit Lackland – CROSSFIT

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Warm-up

1:30 Machine

50′ Goblet Lateral Side Step (Each Way)

50′ Goblet Monster Walk (Each Way)

15 Goblet Squats

20 PVC Around the Worlds (L/R)

20 PVC Pass Throughs

Then

10 min to work up to 60% of 1 RM Power Snatch

Olympic Lifting

Power Snatch (3-2-1-3-2-1-3-2-1)

Power Snatch Wave

3 reps @ 60%

2 reps @ 65%

1 rep @ 70%

– rest 3 minutes –

3 reps @ 65%

2 reps @ 70%

1 rep @ 75%

– rest 3 minutes –

3 reps @ 70%

2 reps @ 75%

1 rep @ 80%

*Post 1 @ 80%

Power Clean + Push Jerk (2-2-1-2-2-1-1-1)

1 Power Clean + 1 Push Jerk waves
1 Power Clean + 1 Push Jerk waves

2 reps @ 70%

2 reps @ 75%

1 rep @ 80%

– rest 3 minutes –

2 reps @ 75%

2 reps @ 80%

1 rep @ 85%

– rest 2 minutes –

1 rep @ 87%

– rest 1-2 mintes

1 rep @ 90%

* Singles on lifts and 2 reps = 1 Power Clean + 1 Push Jerk (drop) + 1 Power Clean + 1 Push Jerk

*Post 1 rep @ 90%

CFL #1004

CrossFit Lackland – CROSSFIT

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Warm-up

10 Minute Clock:

1:30 Machine

10 Bodyweight Rows

10 Inchworms

10/10 Suitcase Deadlifts

Strength Phase

Push Press (15 min: 1 set or 1 rep (find heavy 1 rep))

– Not a Max but a good heavy single for the day. keep it looking good for all the sets.

– Use 5-8 sets to reach heavy single

– Rest 1-2 minutes between sets

Example sets:

5@50%

3@70%

1@75%

1@80%

1@85%

Deadlift (5 sets of 3 reps)

Deadlift for load:

#1: 3 reps @ 85%

#2: 3 reps @ 85%

#3: 3 reps @ 85%

#4: 3 reps @ 85%

#5: 3 reps @ 85%

Metcon

Metcon (Time)

21-15-9

AAB Cals

Burpee Pull Ups