7.10.18 Workout of the Day

Maria, Rich, Gizzel,

CrossFit

1. Front Squat Build to a Heavy Single for the Day *Baseline Testing*

2. "Liquid Laugh" Conditioning 5 Rounds: 1 Minute – Front Rack Dumbbell Step Back Lunges (50’s/35’s) 1 Minute – Double Unders 1 Minute – Calorie Assault Bike 1 Minute – Rest

3. Midline: 3 rounds for efficiency of:

:30 sec hollow hold + :45 sec strict hanging knee raises + 1 minute prone plank

In a “Fight Gone Bad” style workout, work for three minutes before resting for one. During each rest period, record score for that round, keeping a running count for each movement. The final score is total reps across the five rounds. The weight on the dumbbells should be something that athletes could lunge for 30+ repetitions total without having to put the dumbbells down. If unable to bike, complete max calories on the rower or max 10 meter shuttle runs.

ICT

Lets see how many athletes throughout the day can score over 30 reps?

1. Conditioning 30 Min EMOM (:30/:30)

min 1: cal row

min 2: abmat situps

min 3: lateral bar over burpees

SCORE= Tabata scoring, lowest rep/station combined

2. Cooldown: 800 m run

3. Midline: 3 rounds for efficiency of:

:30 sec hollow hold + 1 minute prone plank