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Dynamic Warm-Up – Mobility
Every 5 minutes, for 20 minutes (4 sets) for times:
9 Muscle-Ups/ C2Bar/ Pullups/Ring rows
15 Burpees to Target 6″ Above Reach or 45lb Bumper-Plate
21 Wall Ball Shots 20/14 14/10 10/8 lbs
Rest 5 minutes, and then…
When the running clock reaches 25:00…
Complete rounds of 21, 15 and 9 reps for time of:
Rowing on Concept 2 or Assault Bike (for calories)
Strict Handstand Push-Ups/ Kip HSPU
*Scale weight, movements and reps as needed for progression and smooth speed through A & B . Ask your coach for help.
Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
C. Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with 1 Second Pause at Knees + Power Clean + Power Jerk
Build to today’s heavy over the course of the eight sets.
Six sets of:
Front Squat x 2-3 reps
Rest 3 minutes