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.
Bust out the stop watches today, we are about to sprint! Be sure the class is ready to rock and roll for full speed efforts on the shuttle runs! After that we hit the sweet spot for our conditioning today. This is CrossFit’s bread and butter, 2 movements that compliment each other well, and with few enough reps to be short and intense! Scale so you can look at the load and know you can knock off 10-15 reps unbroken with no problem.
3:00 Bike or Row
Build intensity each minute on the erg
___________
20 stationary high knee’s
20 stationary butt kicks
10 forward/ back leg swings each leg
10 lateral side to side leg swings each leg
2 rounds
___________
5 Broad jumps (build intensity each jump)
5 Tuck jumps (build intensity each jump)
50ft. Touch and go broad jump
____________
50 ft. Shuttle run (55% effort)
50ft. Shuttle run (70% effort)
50ft. Shuttle run (85% effort)
Rest as needed between shuttle runs to get primed for the speed work below
5 shuttle sprints as fast as possible
(25ft. Out and back x 5)
For time.
X 5 efforts
Rest completely between efforts.
“The Clean Up”
RXConditioning:
21-15-9
Power Clean (135/95lb.)
Bar facing Burpee
For time.
Time Cap: 10:00
Goal: Sub 7:00
Intermediate:
21-15-9
Power Clean (95/65lb.)
Bar facing Burpee
For time.
Time Cap: 10:00
Goal: Sub 7:00
Baseline:
18-12-6
Power Clean (65/45lb.)
Bar facing Burpee
For time.
Time Cap: 10:00
Goal: Sub 7:00
3x max reps push up or banded push up
(you can use bands to add resistance or to help you. If you band across the squat rack so the band is under your chest to support you. Equally to make it tougher you should put the band in each hand and around your back!
