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)
10 Bend and Bow
10 Banded Pass Through
10 Pushups
15 Air Squat
15 Banded Good Morning
15 Banded Bradford Press
15 Jumping Air Squat
Specific Warm Up (12-24)
Deadlift:
5 Mid shin to middle of knee cap
5 Hip to middle of knee cap
5 Segmented Deadlift (hip to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Deadlift
Back Squat:
5 Tempo Back Squat (:03 lower, :03 in bottom, work positions)
5 Normal Back Squat
Press:
5 Tempo Press (:03 up and :03 lower, focus on bar path)
5 Press (rest overhead, punch when it touches shoulders)
Then…
3-2-1’s as far as building for each movement. Get to singles quick so you have time to rest between attempts
RXConditioning (25-55)
“The CrossFit Total”
10:00 to max each lift today.
- Back Squat
- Strict Press
- Deadlift
Intermediate: Same goal, build to heavy for all 3.
Baseline: Same goal, build to heavy for all 3.
(55-60)
1:00 Butterfly Stretch
:30 Seated Spinal Twist (each side)
(0-5)
Let’s finish the year with some old school CrossFit strength training. The goal today is to put the holiday calories to use and see how much weight we can move between the 3 lifts, see if we have any personal bests in the tank and also establish a fun baseline going into 2026. This is a traditional benchmark means of testing some popular “slow strength” and fundamental movements as the back squat, strict press and deadlift. This was used in the very first CrossFit Games as a means to measure how well athletes could move external loads in different planes and joint function, and today we use it as a tester and a great workout. Be sure to use the 10:00 at each station in a wise way. Build too fast and you don’t give yourself a chance to be “primed”. On the other hand, if you build too slow, or take too many warm up reps, you’ll build fatigue and miss your top lifts or run out of time!