11.2.18 Workout of the Day

Box Brief:

-Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed

-Happy Birthday Sara!

CrossFit

1.Clean and Jerk Skill On the Minute x 5: Power Clean + Hang Squat Clean + Split Jerk (60+63+65×3)

Directly Into…

On the Minute x 5: 2 Squat Cleans + 1 Split Jerk (70)

2. “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 7 Deadlifts (225/155)

Midline: L-Sit November 3 minute Challenge. This will be our Midline for every Monday and Friday for the month of November.

"This exercise is remarkable from several perspectives. It is isometric, functional, and highly effective. Relatively unknown outside of the gymnastics community this exercise may be the most effective abdominal exercise we know of!The L-sit is performed by supporting the body entirely by the arms and holding the legs straight out in front. The body forms an “L” thus the name L-sit. The exercise (we can hardly call it a movement) is isometric, i.e., it involves no joint movement. Being isometric, we quantify its performance not in reps but by time. We not only contend that the L-sit is functional but that it is the most functional of all abdominal exercises." - Greg Glassman, CrossFit Founder

ICT

1.Conditioning

30 minute EMOM (:30/:30)

station 1: Cal row

station 2: 25 m Shuttle sprints (cone to cone= 1rep)

station 3: plank to pushup

-SCORE= "Tabata Scoring"- lowest rep/ station combined

Cooldown: 400 m jog

Midline: Coaches Choice