11.9.18 Workout of the Day

Happy Birthday Destine and belated Birthday To Chef Nate!

Box Brief:

Our TEEN class will start next week. 1 month long, every T-W-TH from 415-515 PM, ages 10-16ish. Please see Amber or Martin for details.

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

CrossFit

1.Clean & Jerk Complex 5 Sets: 1 Squat Clean + 3 Front Squats + 1 Split Jerk

2.Conditioning :3 Rounds: 3 Minute Row Calories

2 Minute SDHP (75/55) 1 Minute Lateral Burpees over Rower Rest 2 Minutes Between Rounds

SCORE= total reps

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. Midline Conditioning: 30 minute EMOM (:40/:20)

Station 1: Single KB Front Rack Walking lunge (35/20)

Station 2: Hollow Hold

Station 3: Ring Prone Plank

Station 4: GHD reverse hyper

Station 5: 100 m sprint

-The goal today is to strengthen our Midline (core, abs ). Form is most important!

2. Cooldown: Coaches Choice