11.5.18 Workout of the Day

Congratulations to these 8 athletes who competed this week at The Battle of Port Royal, especially to Sara and Britney for “bringing home the bacon” with their first place finish. Congrats crew!

CrossFit

1.Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

2. “Blitz” 5 Rounds For Time: 20/14 Calorie Row 10 Power Clean and Jerks (115/80)

3.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

For time

1 mile run

INTO

20-25-30

KB Single Sumo DL (53/35)

KBS

SIngle KB Front Squats

lateral burpees over bar.. 2 feet jump and land

2. Midline:

4 sets of

20 shoulder taps (1.1, 2, 2)

20 butterfly situps