workout of the day

Friday 010518


Bench press 10-8-6-4-2 reps.
Total weight for all five sets and submit with body weight.
Rest as needed before,

How many passes of this circuit can you make in 20 minutes?
Count each element (Box jump, Muscle-up, Leg raise) as a single point,
so that, for instance, four complete circuits and once more 20 box jumps
and one more muscle-up would be 14 points. If you still can't do the
muscle-up substitute twenty assisted pull-up and dips.

Box Jump 20" X 20 jumps
Hanging leg raise, toes to bar X10

"The belief that you can develop great musculature with isolation movements
and without steroids is the bodybuilders pipe dream."
Coach Glassman

For you coaches, Dr. Cornelius maintains that when analyzing athletic movement
"exact or precise points of muscle attachments and the technical names for these
locations are not essential; in fact, only the line of action is needed. Consequently,
a mental image of the muscle location and line of action is quite useful." This is of
particular interest to CrossFit because we've long maintained that what wasn't
understood about human biomechanics could typically be explained via stick figures
and vector force diagrams.