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.
Today we train the upper body for our strength work. The goal is to use all of these sets as working sets. Regardless of the reps prescribed you should note that they are all hard reps and barely allow you to get to the set number. For conditioning, be wise on how you scale the inverted skill of handstand walking so that eventually it helps you get closer to the RX movement. There are some suggestions listed but many ways to help someone progress here.
2:00 Row or Bike
__________
10 Banded pass through or PVC
10 Shoulder taps
:10 Dead Hang
:10 Handstand hold
2 rounds
_______
:30 jump rope skill of choice
10 Sit up
:10 Dead hang
:10 Handstand hold
3 rounds
_______
Every 3:00 execute 1 superset of:
Bench press
12-10-8-6
Superset with:
DB Bent Row
12-12-12-12
RXConditioning:
1:00 Row/ Bike Cals
1:00 Double Under
1:00 Handstand walk
1:00 GHD Sit Up
1:00 Rest
4 rounds for max reps
Intermediate:
1:00 Row/ Bike Cals
1:00 Double Under/ Single under
1:00 Back to wall Shoulder taps
1:00 ambit sit up
1:00 Rest
4 rounds for max reps
Baseline:
1:00 Row/ Bike Cals
1:00 Single Under
1:00 Handstand hold on wall or pike on box shoulder tap
1:00 Sit Up
1:00 Rest
4 rounds for max reps
1:00 Cobra stretch
1:00 pigeon stretch
1:00 splits right
1:00 splits left
