W.O.D.

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

Rope Climb Skill Work

10 min to work on Rope Climbs

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
All Ladies use 35 lbs

Target Times:

L4: Sub 6:30;

L3 6:30-8:00;

L2 8:00-11:00;

L1 11:00-15:00

20:00

CrossFit Lackland – CROSSFIT

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General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Metcon

Labor Day WOD (Time)

TEAMS of 3 Complete for time of:

WOD1: (Divide as req’d)

21-15-9 Reps of:

AAB Cals

Muscle-Ups (L4), BMU’s (L3), C2BPUs (L2), PU’s (L1), Ring Rows (*L2/L1: Assist Partner if Required

WOD2 (Divide as req’d)

3 RDS of:

100 m Run Relay, 30/20 lb WB Overhead

15 STRICT HSPU’s (L4), HSPU’S (L3), WALL WALKS (L2), 10 WW’s (L1), 15 Push-UP’s Ea (50 WB’s, 30/20 lbs 10/9′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 10/9′ (L2), 20/14 lbs @9/8′ (L1/30-20-10 reps for time of:

Ground to Overhead, 95/65 lbs (L4/3/2), 75/55 lbs (L1/T2B (L4/3/2), Knee-Ups (L1/Cals on the C2

*All must compete each exercise before moving to the next

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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Open Gym

Front Squat (3, 2, 1, 1, 1, 1, 1)

*Work up to 1 rm

CrossFit Fireground – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAPx35

One person will always be running

50 Manmakers 45/35

100 II Unders

50 T2B

100 Push Ups

50 KB 1.5/1

100 Air Squats

50 Ring Dips

100 Sit-Ups

Every 5 min the team will need to stop and do 10 burpees.
Your score will be total rounds and reps and total distance.

Metcon (Distance)

Teams of 3

Run distance

CrossFit Fireground – CrossFit

Metcon

Weightlifting

Squat Clean and Jerk (1-1-1-1-1)

Team up with 2 or 3 people and share a bar.

Metcon (AMRAP – Rounds)

EMOMx15

Min 1 -Wallballs 20/14 @10′. Men 20 reps ladies 17 reps

Min 2 -Cal Row Men 12 cal Ladies 10 cal

Min 3 – Slam balls 25/20 12 reps
On the ball slambs scale up or down as needed.

CrossFit Fireground – CrossFit

Weightlifting

Shoulder Press (5-5-5-5-5)

Working up to a AHAP 5 rep max.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx6

7 Thrusters 95/65

7 Burpees

Rest 2 Min

AMRAPx5

7 Thrusters 95/65

7 Burpees

Rest 1 Min

AMRAPx4

7 Thrusters 95/65

7 Burpees

Scale as needed.

RX+

Same as above with

2 Bar M/U

7 Thrusters 95/65

7 Bar over Burpees
You will start where you left off.

CrossFit Fireground – CrossFit

Metcon (Time)

AJ

Buy in 400m Run

10 Pull-Ups

20 DB Snataches 50/35

30 Box Jumps 24/20

40 Air Squats

50 II Unders

100 Sit-ups

50 II Unders

40 Air Squats

30 Box Jumps 24/20

20 DB Snatch 50/35

10 Pull-Ups

Buy out 25 Burpees

Extra Work

1-Mile Run (Time)

Max Effort 1-Mile Run