January 3 2026 @ 0800-1130
Get signed up on the white board no later than 29 December.
Teams of 3 will be drafted by LCF coaches in the following categories:
RX
Scaled
Novice
$15 person buy in.
General Warm Up (5-12)
2 rounds:
1:00 Shuttle Run
1:00 Alternating Box Step Up
Specific Warm Up (12-30)
V-up:
5 Tuck Up (knees to chest)
10 Alternating Single Leg V up
5 V-up
Box Jump:
5 Box Jump (low height)
5 Box Jump (workout height)
Kettlebell Swing:
5 KB Deadlift
5 Russian Swings
5 American Swings
KB Lunge:
10 Alternating Step Back Lunge (no weight)
6 Alternating Step Back Lunge (light load)
6 Alternating Step Back Lunge (workout load)
Jumping Pullup
*Set up athletes so bar is between wrist and elbow. Closer to wrist is harder, closer to elbow is easier, adjust as needed
3 Jumping Pullup (focus is on pushing down quickly and landing in a squat with arms locked out)
3 Swinging Jumping Pullups (jump, push bar away as if they were kipping, swing under bar and do another pullup)
3 Jumping Pullup (out of the push straight down or kipping version, have them do 3 of the option they liked better)
RXConditioning (30-53)
50 American KB swing (70/53lb.)
25 V up
50 box jump (24/20’)
25 V up
50 jumping pull up
25 V up
50 KB Goblet step back lunge (70/53lb.)
25 V up
For time
Goal: sub 17
Cap: 23:00
Intermediate: 53/35lb. KB, 20’ /14’ box, 20 V up each time they appear
Baseline: All 50 reps reduced to 30 reps, 20/15lb. KB, 15 V-Ups or Lying knee tucks (flexed knee’s instead of straight legs)
(55-60)
1:00 Calf Smash (each side)
1:00 Cobra Stretch
(0-5)
Today we hit a metabolic and hold school style chipper! The heart rate will steadily rise through the swings, and the goal there is to have a weight that allows for 20+ unbroken. The V up’s make consistent appearances between each movement that create a difficulty for breathing and of course bracing the abs and hip flexors to build capacity there. Jumping pull ups are an old school movement that allow you to contribute your lower body to help the upper body. There should be no eccentric loading here, your job is to treat it like a kipping pull up where you push away from above the bar at the top and come back to the box quickly. Breaks are expected throughout, you want to be limited by an even combo of muscle stamina and heavy breathing.