Workout of the Day
STRENGTH
Overhead Squat
5-5-5
Notes
Work up to a heavy 5 OHS coming out of the Rack. Maintain a controlled tempo on the descent.
METCON
AMRAP 12:00
3 Strict Chin-Ups
6 SA DB OHS
9 Box Jumps
Notes
Move at a steady and sustainable pace for 12:00. For the DB OHS, you can alternate arms each round or you can perform 3R / 3L per round. We recommend a 50/35/20lb DB if able. If you don’t have strict Chin-Ups, perform banded chins or 6 challenging ring rows.
Coach Lynsey and Adele
A message from our youngest CrossFit Open competitor!
I’m Adele Choukrane and I’m 15. I have grown up here in Brooklyn and have always attended public school. Currently, I am a freshman at Beacon High School in Manhattan. I have an older brother who is in college in North Carolina and I just returned from visiting him there this weekend. I wish I could have a cat (I’m allergic!) and I love Brooklyn Blackout cake and find any excuse to request it.
I started with CrossFit by taking Lynsey’s Kids classes and then moved up to Pre-Teens and Teens. I was so happy to have CrossFit on Zoom for a whole year and then when we were back in person I started training individually with Lynsey. A CrossFit workout leaves me feeling calm even though it can be painful while it is happening. I really enjoy having a goal and the satisfaction that comes from completing it. I have competed in Fight Gone Bad a few times and in Murph but this is my first Open.
Recently, I saw real improvement in my PR for my back squat by over 25 lbs and my current best is 148 lb. I bailed on a 153lb but I know that I’ll get there. I am looking forward to the context that the Open will give me. Also, it was exciting to go to my first adult class last week and I am really looking forward to a Friday Night Lights workout or the last week of the Open. Lynsey says she can never tell by my face when I am at my maximum, which doesn’t work out great for me sometimes.
Amazing work!!!
Yay Adele!