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.
A pure nod to variance, going to below parallel 2 days in a row and in a high volume way. Listen to your body today if you came and attacked yesterdays AMRAP. Quads, glutes may be a little sore, and that is ok as we are in prep for the Open. But don’t over do it with the strength work. If you need to scale back the Wallball volume today then make the proper considerations. The adaptation we are seeking over the past 2 days is intensity, yes, but equally local muscle stamina and tolerance with the similarity of the back to back days.
50 Jumping jacks
__________
10 Banded pass through’s
10 hip down push up
10 Spider-Man (5 each leg)
10 Lateral lunges (5 each leg)
3 rounds
Every 3:00 execute 4 heavy back squats for 5 sets
*All sets should be perceived as working sets today. 80-85% and above would be a good go
)
RXConditioning:
Wallball (20/14lb.) (10/9ft.)
Burpee ( to target out of reach when standing)
50-40-30-20-10
For time.
17:00 Time cap
Intermediate:
Wallball (14/10lb.) (10/9ft.)
Burpee ( to target out of reach when standing)
50-40-30-20-10
For time.
17:00 Time cap
Baseline:
Wallball (10/6lb.) (9ft.)
Burpee ( to target out of reach when standing)
15-10-5
3 rounds
Sequence: 15,15,10,10,5,5 x 3 rounds
For time.
17:00 Time cap
3×15 Single arm DB or KB Upright row
(Be sure to execute with a slower down than up tempo.)
+
Terminal Knee extension
3×5 each leg (hold leg straight for :03 each rep, contract quad as hard as possible)
