Tuesday

CrossFit Territory – CrossFit

Warm-up

2 rounds

Tabata 20:10

DB Snatch

Box Step up

Knee raise

Row

Mobility

Banded super stretch 2 minutes each side

Stamina

Metcon (4 Rounds for reps)

LITE (Scale)

4 rounds of Intervals of 3:1

20 Alternating hang dumbell snatches

20 Box step ups

GENERAL (Rx’d)

4 rounds of Intervals of 3:1

20 Alternating dumbell snatches 20/10

20 Box jump overs

COMPETITORS ( Rx+)

4 rounds of Intervals of 3:1

20 Alternating dumbell snatches 22/15

20 Box jump overs
Strategy

Yes it is an inteveral however dont be fooled this is 100% stamina. Your goal is not to move flat out but instead focus on cycling your reps maintaing cycle speed, qualtiy and breathing pattern. Your rep at the start of the work out need to look almost identical at the end.

Equipment

No spercific equipment required.

Workout of the day

Metcon (AMRAP – Reps)

LITE (Scale)

AMRAP 12mins

As many rounds as possible in 7 minutes of:

3-3-6-6-9-9-12-12-15-15-18-18 ect…

Hang power snatch

Knee raise

GENERAL (Rx’d)

As many rounds as possible in 7 minutes of:

3-3-6-6-9-9-12-12-15-15-18-18 ect…

Power snatch 40/30

Toes to bar

COMPETITORS ( Rx+)

As many rounds as possible in 7 minutes of:

3-3-6-6-9-9-12-12-15-15-18-18 ect…

Power snatch 50/35

Toes to bar
Strategy

A beautifullopen style workout, short and intense. Cycle reps in sets of 3’s and you will hit around 80-90% of your potential. However if your up for the hurt go unbroken untill which point you are almost spent then cycle in 3’s

Equipment

Tape your thumbs for hook grip and save your grip. Gymnasitic grips are a must sold and are sold in our pro store.

Cool Down

Bound angle pose 2 minutes total time,

Puppy dog pose 2 minutes total time,

Sphinx pose 2 minutes total time,

QLT stretch pose 2 minutes each side.

Nutrition Tip

Importance of hydration

1. Enhance the body’s abilty to regulate temperature and cool efficiently while avoiding unnecessary elevation in heart rate,

2. Improves the abilty to recover quickly from training and competiton,

3. Minmize muscle cramps,

4. Enhance mental function, decision making, concentration, and motor control,

5. Supports effective immine defenses.