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)
3 rounds:
30 Jumping Jacks
5 Yoga Pushups
15 Bend and Bow
20 Mountain Climbers
Specific Warm Up (12-22)
Deadlift (top down approach):
Start at hips
5 reps from hips to above knee
5 reps from hips to below knee cap (make sure knee gets out of the way and bar doesn’t go around knees)
5 reps of hips to above knee and then to mid shin (pause at above knee before going to mid shin)
5 Normal Speed Deadlift
then…
build to starting strength weight
(22-32)
Every 2:00 x 5 sets
Execute 3 touch and go deadlifts (building throughout to a heavy 3)
RXConditioning (35-52)
15 Deadlift (185/125lb.)
12 bar facing Burpee
1:00 Rest
5 rounds for time.
Goal: Sub 14:00
Cap: 17:00
*shoot for sub 2:00 working time each round.
Intermediate: 135/95lb.
Baseline: 10 DL (55/35lb.), 8 Bar facing burpee
(54-60)
3 sets:
1:00 on/ 1:00 off
Weighted Plank 45/35 (on elbows)
*Goal is hold it unbroken or for as much time as possible in the 1 min window
**Could partner up here, P1 works for 1:00, :15 transition and then P2 works for 1:00 and so on
(0-5)
Today’s stimulus is nothing like yesterday’s grinder. The emphasis is on hinging versus squatting and while there is upper body pressing, today it is horizontal not vertical. The speed is the priority. While we wanted to “grind” yesterday through the chipper, today we sprint. The load should be something you can do 15 unbroken with if coach asked you, but you don’t HAVE to attack it that way. Although we want to sprint the rounds, be mindful of the tactful use of quick rest amidst a movement when the bar has to return to the ground on each rep regardless. This means a quick drop at rep 8 or rep 10 may be the move to create some grip relief and allow you to stay consistent through the rounds. On the burpees? Send it. You know the drill. Create a rhythm on how to get up each rep and stick to it, force a strong cadence and focus on staying low over the bar–not lifting your chest high or standing all the way to jump over the small obstacle.
Use today’s strength work to prime yourself for loads well beyond the metcon, and the first couple rounds will feel as light as a feather.