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.
Intent: Low destruction + High stimulus training day. The goal is to be able to get after intensity but equally not create too much residual muscle soreness with what we get done.
30/24 Cal Bike or Row
___________
10 Banded or PVC Pass through
10 Scap push up
10 Scam pull up
:20 lateral side bridge (each side)
50ft. Single arm farmer carry (light) each side
100ft. Run (easy)
3 rounds
____________
15:00
Skills and Drills:
Ring muscle up skill work (goal is not to accumulate high level effort practice but low level refinement.)
- Kipping swings from rings
- Kneeling ring muscle up practice with false grip
- Ring Row muscle up (false grip)
- Ring Row muscle up (regular grip)
- High ring transition practice, low volume reps.
“Kill the Cals”
RXConditioning:
Every 4:00 x 8 rounds
10 shuttle run (25ft. Out and back is 1)
20 No push up burpee to pull up rig (bar should be out of reach with feet on ground)
Max cals Bike or Row
Intermediate:
Every 4:00 x 8 rounds
8 shuttle run (25ft. Out and back is 1)
15 No push up burpee to pull up rig (bar should be out of reach with feet on ground)
Max cals Bike or Row
Baseline:
Every 4:00 x 8 rounds
6 shuttle run (25ft. Out and back is 1)
12 No push up burpee to pull up rig (bar should be out of reach with feet on ground)
Max cals Bike or Row
3x 1:00 Hollow hold + banded pull down
Link: https://www.youtube.com/watch?v=xMZpXjQ0OJ4
