OUR WORKOUTS

LFCF BENCHMARK

”Death Wish”

*Last tested 9/03/21 + 12/03/2021 + 06/04/2022

For Time:

21-15-9

Hang Power Snatch 95/65

Lateral Burpee Over Bar

21-15-9

Thruster 95/65

Pull Up

21-15-9

Power Clean 95/65

Push Up

25 Min Cap

HEAVY DAY

Part 1)

Back Squat

7x1 @ 90% of 1RM

Part 2)

Shoulder Press

4x10 @ 65% of 1RM

WORKOUT

TRIATHLON DAY!!!

15 Min Max Cal Echo Bike

15 Min Max Cal Row

15 Min Max Distance Run

*45 minutes of awesomeness!!!!!

WORKOUT

EMOM 28 (7 Rounds)

Alt. B/T…

Min 1) *Power Snatch 75/55 (Light)

Min 2) :30 sec of Double Under

Min 3) *Toes to Bar

Min 4)7 reps of Burpee Box Jump Over 24/20” (:45 sec of work)

*you choose the reps!!

WORKOUT

”Muscle Endurance Day”

AMRAP 10

3/3, 6/6, 9/9, … etc adding 3 reps

DB Bench Press 50/35

Strict Pull Up

REST 5 MIN

AMRAP 10

3/3, 6/6, 9/9, … etc adding 3 reps

KB Swing 53/35

Push Press 95/65

WORKOUT

4 Rounds:

400m Run

10 Burpee Pull Ups

20 Box Jump Overs 24/20”

30 Wall Balls 20/14

40 Alt. DB Snatch 50/35

*40 min time cap

HEAVY DAY

Deadlift 6x2 @ 85-90% of 1RM

Shoulder Press 6x2 @ 85-90% of 1RM

WORKOUT

3 Rounds:

6 Pull Ups / / C2B Pull Ups

6 Squats Cleans 95/65

3 Rounds:

7 Pull Ups / / C2B Pull Ups

5 Squat Cleans 115/80

3 Rounds:

8 Pull Ups / / C2B Pull Ups

4 Squat Cleans 135/95

CASH OUT

EMOM 5

*Toes To Bar

*You choose the reps!

STRENGTH

Every 90sec for 5 Rounds 

3 Bench Press @ 75-80% of 1RM

WORKOUT

EMOM 16 (4 Rounds)

Alternate B/T…

Min 1) 12/9 Cal Echo Bike

Min 2) Double Unders (You choose the reps)

Min 3) Max Rep Strict HSPU / or / Shoulder Press 95/65

Min 4) Rest

PARTNER WORKOUT

*Teams of 2

*Alt. each full round

”KITT”

20 Rounds (10 Rounds Each)

6 DB Deadlifts

5 DB Hang Power Cleans

4 DB Front Squats

3 DB Push Press

*200ft DB Farmers Carry

RX = 40/30# DB’s

*choose DB’s that allow you to complete Sub 2 min rounds for ALL rounds!

*partners do not have to use the same weight!

INFO ABOUT TODAY’S WORKOUT

“A Hero WOD for slain Uvalde teacher Eva Mireles“

Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years. Todays workout is dedicated to her.

WORKOUT

HERO WOD: “Eva Strong”

*Partner Workout

*Teams of 2

5 Rounds for time:
24 double-unders (Together)
19 toes to bar (split between partners)
2 clean and jerks 205/135/Heavy (split between partners)
400m Run (Together)

WORKOUT Flow:

Double-unders are done at the same time. Move on to the next movement only when BOTH partners finish double-unders. Toes to bar are divided between partners, YGIG style. Clean and jerks are divided between partners (YGIG style.) The 400m run is done together as partners.

Significance of the numbers:

• 5 – May

• 24 – Day

• 19 – Students who lost their lives

• 2 – Teachers who lost their lives

SKILL

EMOM 10

Alt. B/T…

Min 1) Strict Ring Dip

Min 2) Double Unders

*You choose the reps on both to build

your capacity!

WORKOUT

*Retest from 11/01/2021 :)

*Perform using a 30:00 running clock!

0:00-10:00

1 Mile Run

10:00-20:00

100 burpees

20:00-30:00

1 Mile Run

SKILL

 15 Min of Bar Muscle Up Progressions / Practice 

WORKOUT

9-7-5

Bar Muscle Up (or Variation)

Power Snatch 135/95

*8 Min Cap

WARM UP WORKOUT

1,000m Row Time Trial

WORKOUT

30-20-10

Cal Bike (21-15-9 Cals for ladies)

Back Squat 135/95

*sub 9 min target

*12 min cap

WORKOUT

EMOM 20

1 Clean & Jerk

*Start light and build up to 75-80% of 1RM each set during the first 10 rounds.

*Use 75-80% of 1RM (“heavy” but manageable weight) for the last 10 rounds.

STRENGTH

4 Rounds For Quality:

5 Slow Tempo Ring Dips

5 Slow Tempo Strict Chin Ups

5/5 Single Arm DB Shoulder Press (Heavy)

5/5 Slow Tempo Single Arm Bent Over KB Row (Heavy)

:10 sec L Sit (or variation)

WORKOUT

”Helen”

3 Rounds:

400m Run

21 KB Swings 53/35

12 Pull Ups

*Sub 10min Target

*13min Cap

WORKOUT

EMOM 32 (8 Rounds)

Alt. B/T the following…

Min 1) 12/9 Cal Echo Bike

Min 2) *SandBag Over the Shoulder 150/100

Min 3) 15/12 Cal Row

Min 4) *Toes to Bar

*You choose the reps!

SKILL / / STABILITY 

3 Rounds:

2:00 Min Row

:30 Ring Plank

:20/:20 Side Plank

:10 L-Sit (or variation)

WORKOUT

21 Push Jerks 135/95

200m Run

15 Push Jerks 135/95

400m Run

9 Push Jerks 135/95

800m Run

*15 min Time Cap

STRENGTH

EMOM 10

4 Alt. Back Stepping Lunge (you choose the weight)

WORKOUT

EMOM 18 (6 Rounds)

Alt. B/T…

Min 1) 10 DB Bench

Min 2) 10 Deadlifts

Min 3) 10 DB Front Squats

*Choose the weight for each movement so that you can complete all 10 reps for all 6 rounds!

WORKOUT

2 Rounds:

30 Box Jump Over 24/20”

200m Run

40 Pull Ups

200m Run

50 Wall Balls 20/14

200m Run

60 Russian KB swings 53/35

200m Run