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.
Big chipper to start the week. This will target local muscle limitations in the abs, grip, chest, legs and lungs! Be creative on how you break up the work, be sure it is in such a way that keeps you moving the fastest possible through the finish.
10 jumping jack
10 ground to overhead (no weight, just hands)
10 Kipping swing
2 rounds
________
10 Alternating jack knife
10 air squat
5 Box jump + step down
2 rounds
_________
+Specific prep for WOD
Rxconditioning:
100 toes to bar
100 hand release push up
100 back squat (95/65lb.)
100 box jump over (24/20’)
For time
Work may be broken up in anyway!
Intermediate:
100 hanging knees to chest
100 hand release push up (kneeling)
100 back squat (75/55lb.)
100 box jump over (20/12’)
For time
Baseline:
50 laying leg raise / V up
50 hand release push up (kneeling or wall)
50 air squat
50 plate jump over
For time
1:00 cobra stretch
1:00 kneeling Spiderman each side
1:00 pec stretch each side (https://www.youtube.com/shorts/40BBXdyJdak)
