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.
If you participated in RISE45, this is day 45. The final day if you started on January 1st. If you started the following week or you didn’t participate at all, we are still 7 weeks into the new year already! And now we retest something we’ve done to start the year! Let’s go hard, compare to previous times and see how far we’ve come!
3:00 Row or Bike
_________
1:00 Samson stretch each side (back knee resting on floor)
1:00 Lying Lumbar rotation twist (Link: https://www.youtube.com/watch?v=083PIcwFF2Q)
_______
8:00 AMRAP for quality
5 Scap push up
5 Push Up
5 Scap pull Up
5 Kipping Swings
3-5 strict pull up
10 Jack Knife
10 Lateral Lunge (5 each side)
10 Air Squat
RXConditioning:
“Finish the 45”
45 Bar facing Burpee
45 Front Squat (135/95lb.)
45 Toes to bar
45 Shoulder to Overhead (135/95lb.)
45 Pull Ups
For time.
Intermediate:
“Finish the 45”
45 Bar facing Burpee
45 Front Squat (95/65lb.)
45 Kipping Hanging leg raise
45 Shoulder to Overhead (95/65lb.)
45 Banded Pull Up
For time.
Baseline:
“Finish the 45”
30 Bar facing Burpee
45 Front Squat (45/35lb.)
45 Lying Leg Raise
45 Shoulder to Overhead (45/35lb.)
45 Ring Row
For time.
Accumulate 1:00-3:00 handstand hold on the wall
(Shoulder stamina builder)
