Operation Lando Competition Team : Announcement Friday

Operation Lando Competition Team : Announcement Friday

Those of you interested in any shape or form in the 2018 CrossFit season and being part of Operation Lando, there will be a full announcement on every detail coming tomorrow. This will detail the new aspects of the season and how we will do things this year which will be unique to all Landos and truly awesome.

The announcement will have all the details, but the crux of it is we are going for a qualified Regionals Team with a roster of athletes contributing throughout the Open like that of all other team sports. Even if you haven’t competed in CrossFit before, or are new to our community, if you are willing to work hard for something special and think you have a bit of ability now or waiting to be nurtured, you can be part of Operation Lando 2018 Competition Team Throwdown Bonanza Blaster. Operation Lando for short. Don’t worry right now about the absolute of “can you participate”. Obviously when talking a comp team there needs to be a level of ability involved. However that level is broader than you probably think, and more inclusive than ever before.

Also, the big question will surely be what is expected of members of Operation Lando from a training perspective. Again this will be fully detailed in tomorrow’s announcement, but the bottom line is you get back what you put in in this sport. If you aren’t willing to work hard for however long each day your life allows, you not only won’t end up satisfied but don’t belong on Operation Lando. I want and will take any person who wants to work hard no matter how long or short they can each day, no matter how good they think they are or can be, as long as they do so with a positive attitude and expect nothing they don’t work for. I will not take a soul who isn’t willing to sacrifice in some way, who brings negative energy to the roster or community as a whole, or who won’t buy into this year having potential for being something special.

Tune in tomorrow for the excitement, and start thinking about how much fun the next 4-5 months could be with a little hard work.

 

FRIDAY

CrossFit

Strength : Hang Clean and Push Jerk
Find a 1 rep max

WOD : “13.4”, from 2013 CrossFit Games Open
7 Minute AMRAP
3 Clean and Jerk 135/95
3 Toes to Bar
6 CnJ
6 TTB
9,9…12,12…continue adding 3 reps each round for 7 minutes.

S : 75/55, V ups
L1: 115/75, Knee to Elbow

Rx+: 165/115

 

Sweat

Core Work : Hollow Hold Challenge

ME in 3 minutes, then weighted planks

 

Conditioning
1) 7M AMRAP
3 KB Swing 53/35
3 Situps/V Ups/Toes to Bar
6,6…9,9…continue adding 3 reps for 7 minutes

Rest 5 minutes then

2) 8 Minutes
Row 500m
Rest 2:00
Row 500m
40 Air Squats
30 Push-ups
20 Jumping Pull-ups
AMRAP Burpee Box Jumps remaining time

 

The Program

1. Strength and WOD

2. Snatch
12 Minutes to find a max medium-heavy 1 rep full snatch
then EMOM 8m : 2 Power Snatch @ 90% above

3. 8m AMRAP
15 HSPU
20/18 Cal Row

 

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

Please sign up below and a coach from our staff will reach out to you with information.

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