Saturday.
CrossFit Territory – CrossFit
Warm-up
1 rounds of the workout
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 20 minutes of:
3 rounds of
5 pull up
10 Push ups
15 Air squats
200m Run
The above is scored as 1 round
Today's WOD
Tuesday
CrossFit Territory – CrossFit
Warm-up
alternating DB Power clean
Rowing cal
BB power cleans
Knee raises
Mobility
Fragon pose 2minutes each side.
Stamina
Metcon (2 Rounds for reps)
Lite (scale)
Every minute on the minute for 12 minutes:
Even minute-Alternating Single Dumbbell Power clean
Odd minute- Rowing cal
General (Rx)
Every minute on the minute for 12 minutes:
Even minute- Alternating Single Dumbbell Power clean 22/10
Odd minute- rowing cal
Competitors (Rx+)
Every minute on the minute for 12 minutes:
Even minute- Alternating Single Dumbbell Power clean 22/15
Odd minute- bike cal
Strategy: try to get 45-55 seconds of work in each round
Equipment
Tape for hook grip is must
Workout of the day
Metcon (Time)
Lite (scale)
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 Knee raises
General (Rx)
Complete as many rounds as possible in 10 minutes of:
5 power cleans 70/45
10 Knees to elbows
Competitors (Rx+)
Complete as many rounds as possible in 10 minutes of:
5 power cleans 90/60
10 toes-to-bars
Strategy: Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.
Equipment
Knee sleeve and weightlifting boots.
Cool Down
Fragon pose- 1 minute each side
Lizard stretch- 1 minute each side
Dragon pose- 1 minute each side
frog pose – 1 minute
Puppy dog pose – 1 minute
Saddle pose 1 minute
Nutrition Tip
Health Benefits of Turmeric
Largely due to its curcumin content, Turmeric is often credited with these benefits:
-Fighting inflammation
-As an antioxidant
-Protects the heart in various ways
-Helpful for arthritis
-Brain boosting
-May be helpful for fighting diabetes and cancer
