3 weeks of Friday Night light Throwdowns. Fun Food and Prizes.
4 Teams will be created with team LCF Coach Team Leads. All skill levels on each team. Deadline is 16 Feb 2024, don’t procrastinate.
You can do this even if you are out of town 1 or more of the Friday Throwdowns.
Also recommend you sign up for the 2024 CF Open https://games.crossfit.com/ for so many reasons.
Ask a coach any question.
Buy in with isometrics today! The holds will be work that you accumulate with your partner. You must finish the hang before you move onto the hold and you may not both work at the same time. The rounds after that are worked through with only 1 of you working at a time and both at the same movement together, break it up however you see fit. The medball push press is just like a Wallball but you don’t have to squat, load the legs just enough to hit the target.
400m Run
_________
10 No push up burpee
20 mountain climber
10 Ground to overhead stretch no weight
30 single unders
2 rounds
_________
5 KB swing (light weight)
5 Wallball push press
10 Double or single unders
3 rounds
RXConditioning:
Buy In:
4:00 Dead Hang (between 2, not working at the same time.)
3:00 Handstand hold (between 2, not working at the same time.)
_________
200 Double Unders (or singles)
50 Kettlebell swings (53/35lb.)
50 Medball Push Press toss (20/14lb.) (10/9ft.)
3 rounds for time
Intermediate:
Buy In:
3:00 Dead Hang (between 2, not working at the same time.)
2:00 Handstand hold (between 2, not working at the same time.)
_________
200 Double Unders (or singles)
50 Kettlebell swings (35/20lb.)
50 Medball Push Press toss (14/10lb.) (10/9ft.)
3 rounds for time
Baseline:
Buy In:
2:00 Dead Hang (between 2, not working at the same time.)
1:00 Handstand hold (between 2, not working at the same time.)
_________
100 Double Unders (or singles)
50 Kettlebell swings (20/15lb.)
50 Medball Push Press toss (10/6lb.) (9ft.)
3 rounds for time
1:00 DB bicep curl
1:00 DB Shoulder raise (lateral)
2 rounds
