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 get after core work first! It’s not often we have stand alone core work first but it can act as a great priority when needing to see enhance stability or capacity in the midline. Go hard, go fast, burn it down. You’ll get some time to recover as you prep for the conditioning, then the trick is to see what you’ve got left in the rest of the body for the triplet to follow. Scale the loading and difficulty so the 10 reps seems easy to start of each.
3x lateral shuffle shuttle runs (25ft. Out and back =1)
50 ft. Walking Lunge
10 Kipping Swing
10 Scap push up
3 rounds
____________
Tabata sit up
:20 on/ :10 off x 8
Max reps total rounds.
RXconditioning:
10 pull up
10 alternating lunge jump
10 DB push press (50/35lb.)
15:00
AMRAP
Intermediate:
10 pull up (banded)
10 alternating lunge jump
10 DB push press (35/20lb.)
15:00
AMRAP
Baseline:
10 Jumping pull up/ Ring Row
10 alternating lunge
10 DB push press (20/10lb.)
15:00
AMRAP
3:00 Bike or Row
