Friday

CrossFit Territory – CrossFit

Warm-up

2 rounds of

1 full length of the gym

Walking lunge into Samson stretch then leg swings,

Bear crawl then shoulder rotations,

10 Mountain climbers then sphinx 30 seconds downward dog 30 seconds

Mobility

Straddle – Total time 4 minutes

try using a poll or medal for assistance.

Intervals

4 rounds of

1min work :30 sec rest

Metcon (AMRAP – Reps)

LITE (Scale)

5 rounds of

As many rounds as possible in 1 minute:

10 Dumbbell Power cleans

5 Jumping Pull up

30 seconds rest

GENERAL (Rx’d)

5 rounds of

As many rounds as possible in 1 minute:

10 Dumbbell Power cleans 20/10

5 Pull up

30 seconds rest

COMPETITORS ( Rx+)

5 Rounds

As many rounds as possible in 1 minute:

10 Dumbbell Power cleans 22/15

3 Bar muscle ups

30 seconds rest
Strategy

Goal for this workout is Intensity.

Choose a level that allows you to go unbroken for the minute.

Equipment

Gymnastic grips are a must if doing bar muscle ups

Workout of the day

Metcon (Time)

LITE (Scale)

For time:

30 Hang Power clean

50 cal Row

GENERAL (Rx’d)

For time:

30 Power clean 40/30

50 cal Row

COMPETITORS ( Rx+)

For time:

50 cal row

30 Power cleans 60/40
Strategy

If power cleans are not your jam then break them into sets of 5 or 3 touch and go 2 lift and drop. However if your feeling the vibe today the go unbroken. Rowing for cal is all about a power pull and a slower strokes per metre.

Equipment

Tape for your thumbs is all that is needed for this workout.

Cool Down

Archer Pose – 2 minute each side,

Dragon pose – 2 minutes each side,

Frog Pose – 2 minutes total time,

Tread the needle pose 1 minute each side

Nutrition Tip

Weight loss marcos for a Female trying to reach : 45-50kg

Approximately;

Protein: 14g

Carbs: 18g

(Starch 0%, Fibrous Veg 100%)

Fat: 3g

3 meals a day only.

Weight loss marcos for a Male trying to reach: 80-85kg

Approximately;

Protein: 35g

Carbs: 18g

(Starch 0%, Fibrous Veg 100%)

Fat: 7.5g

3 meals a day only