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W.O.D.

CFL #469 OPEN GYM

CrossFit Lackland – OPEN GYM

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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Competition Training

CFL #468 SATURDAY TEAM WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

15 minute AMRAP

20 calorie assault bike

10 power clean, 135/95 lbs

*Athlete 1 completes AAB, then moves to Power Clean, as Athlete 2 starts AAB. Athlete 1 rests until Athlete 2 completes PC

Rest 5 Minutes

15 minute AMRAP

20 calorie Row

20 Chest to ground, hand release push ups

*Athlete 1 completes Row, then moves to Push-ups, as Athlete 2 starts Row. Athlete 1 rests until Athlete 2 completes PU’s

Rest 5 Minutes

15 minute AMRAP

30 yard sled push, 2(45/25 lb)

15 bench press, 135/95 lbs

*Athlete 1 completes Sled Push, then moves to Bench Press, as Athlete 2 starts SP. Athlete 1 rests until Athlete 2 completes BP

*Subtract 10 lbs per level (L3/L2/L1/

CFL #468

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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ROMWOD

ROMWOD: WORTH THE TIME (No Measure)

This routine is worth every moment you spend working on your spine, hips, glutes, groin, and lower back.

https://app.romwod.com/workout/worth-the-time

*22 MIN

In This Workout:

Fragon

Lizard

Extended Arm Lizard

Frog

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Specific Warm-Up

15 min working on HSW’s

Metcon (Time)

For Time of:

30 toes-to-bar

90 foot handstand walk

30 toes-to-bar

90 foot handstand walk

30 toes-to-bar

Target Time: 6:00

Time cap: 14:00

Metcon

CFL #467

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Olympic Lifting

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
*40 min to find 1 RM for both lifts. Take as long as you want on each one, however, you are finished at the end of class.

(Squat or Power)

CFL #466

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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ROMWOD

Warm-up (No Measure)

ROMWOD: Average is Boring

https://app.romwod.com/workout/average-is-boring

Average is boring. Reach for more with today’s ROMWOD for your hips, glutes, hamstrings, shoulders, knees, and quads.

*21 min

In This Workout:

Child’s Pose w/ Shoulders

Dragon

Twisted Lizard

Half Saddle

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Metcon

Metcon (Distance)

Your Choice: Row, Run, or AAB

8 Rounds for Distance of:

3:00 on/1:00 off (easy pace)

Competition Training

Please see a coach

CFL #465

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Warm-up (No Measure)

15 min to work on DU’s

Metcon

Metcon (Time)

For Time of:

15-12-9-6-3

Back Squats, 225/155 lbs (L4), 155/105 lbs (L3), 105/75 lbs (L2), 75/55 lbs (L1), 55/35 lbs

75-60-45-30-15

Double Unders, (L4/3/2), DU Attempts (L1), Singles (Time Cap: 20:00

Competition Training

Please see a coach

CFL #464

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Metcon

9/11 Memorial WOD (Time)

For Time:

2001 Meter Row or Run

11 Box Jumps 30/24″ (L4), 24/20″ (L3), 20/16″ (L2), 24/20″ Step Ups (L1/

Competition Training

Warm-up (No Measure)

Please see a coach

CFL #463

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Warm-up (No Measure)

Pull-Up/Muscle-Up Skill Work: 15 min

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scaling Options

L3:

Bar Muscle Up’s

70/53 lbs

L2:

4 Pull-Ups/4 Ring Dips

53/35 lbs

L1:

4 Assisted PU’s/4 Assisted RD’s

35/25 lbs

>L1:

4 Ring Rows/4 Box Dips

35/25 lbs

Competition Training

Warm-up (No Measure)

Please see a coach

CFL #461

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

ROMWOD

Warm-up (No Measure)

ROMWOD: Always Better

https://app.romwod.com/workout/always-better

Continue to strive for improvement with today’s ROMWOD for your hamstrings, groin, shoulders, upper back, lower back, ankles, calves, and achilles.

*23 min

In This Workout:

Puppy Dog

Low Dragon

Seated Forward Fold

Seated Straddle

Standing Straddle

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Specific Warm-Up

Warm-Up: Oly – Snatch (No Measure)

2 min on AAB

Then:

20 Shoulder Circles (Front and Revers)

50′ Alt Knee Hugs

50′ Alt Quad Pulls

50′ Lateral Lunges

50′ High Knees

50′ Lateral High Knees

50′ Seconds of Butt Kicks

50′ Broad Jumps

50′ Skipping and Bounding

*Have Athletes Line Up In Rows and Follow Ea Other

*Then Burgener WU or Additional Snatch WU w/Bar or PVC

*10 Min Cap for the WU

Olympic Lifting

Squat Snatch (3×1@40%, 2×1@50%, 1×1@60%, 70, 75, 80, 85, 90%, HS)

Snatch (1 set of 1 rep)

40%x3, 50%x2, 60%x1, 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, heavy single

Competition Training

Warm-up (No Measure)

See Coach for Comp Training WOD’s

CFL #461 SATURDAY TEAM WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Clean and Jerk (10 min to find 1 RM (Teams of 3))

Metcon

Metcon (Time)

For Time of:

28-24-20-16-12-8-4

Wallballs, 20/14 lbs

GHD’s (L4/3), Ab Mat Sit-Ups (L2 and below)

Burpee Box Jump Over, 24/20″
*Rest until everyone is done, then rest 2 min and start METCON 2

Metcon (AMRAP – Reps)

Teams of 3

10 minute AMRAP

1-2-3-4-5-6……

legless rope climb (L4), Rope Climbs (L3/2), Rope Get-Ups (L1/2-4-6-8-10….

Dumbbell squat snatch, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), Power DB Snatch, 30/15 lbs (*Rope Get ups are 3 to 1 if on team doing RC’s