CrossFit Territory – CrossFit
3 minutes of double under practice
Wall Ball Volley Ball.
2 lines facing each other.
one person starts with the ball and does a wall ball shot over the pull up bar
the other person in the opposite catches and repeats
Pigon pose 2 minutes each side
Front Squat (OE2min 3-3-2-2-1-1-)
LITE Dumbell Front squats 10-10-7-7–5-5
Start at 60% of your max, aim to hit 80% +
Todays focus is verticle squat and full grip on the bar
Weightlifting shoes, weightlifting belt, knee sleeve, lifting and wrist wraps are a must for flexabilty (in stock pro store)
Workout of the day
COMPETITORS ( Rx+)
Wall ball to targets
If wall balls are your weakness then break into 15s,10s,8, & 7s. If not go unbroken its an achievable task its going to hurt so focus on the mental toughness of it all.
Double unders should be pase and not rushed. Assuming your double under are fine the work out is won and lost on the wall balls
SPEED ROPE is a must jump online and buy one or get one from the pro store
Half Split – 1 minute each side,
Saddle Pose – 2 minutes total time,
Downward Dog – 1 minute total time,
Sphinx – 1 minute total time,
Praying Childs Pose – 2 minutes total time,
Thread the needle pose – 1 minute each side.
“I want to drop weight but don’t know where to start”.
Start by changing all your carbs to LO-Gi veggies.
Then by eating meat no bigger than your palm.
Stop eating dairy products, and no alcohol for a month. Only drink water, tea, black coffee and no cheat meals for the month.