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
Friday
CrossFit Territory – CrossFit
Warm-up
TABATA
Push ups
Row
Handstand hold
Row
Mobility
Down dog 3 minutes
Stamina
Metcon (5 Rounds for reps)
LITE (Scale)
OE2 minutes for 5 rounds:
10 Push Press & ME Kettlebell swings
GENERAL (Rx’d)
OE2 minutes for 5 rounds
10 Push Press 50/35 & ME Kettlebell swings 16/12
COMPETITORS ( Rx+)
OE2 minutes 5 rounds
10 Push Press 60/40 & ME Kettlebell swings 24/16
Strategy
keep push press grip universal with press, push up and handstand push up.
Equipment
Gymnastic grips and wrist wraps can be used.
Workout of the day
Metcon (Time)
LITE (Scale)
4 rounds for time
10 Bear crawl
210 Single unders
GENERAL (Rx’d)
4 rounds for time
5 handstand walk
70 Double unders
COMPETITORS ( Rx+)
4 rounds for time
10m Handstand walk unbroken
70 Double under
Strategy
Composure and unbroken is the key.
Equipment
Speed rope
Romwod
Saddle eagle- 1 minute each side
Puppy dog – 1 minutes
Low dragon- 1minute each side
Bound angle – 2 minutes
Frog pose – 2 minutes
Nutrition Tip
This week all nutrition info is on zone diet.
Each day click and save the link to your phone and add it to your personal library
Below is a go to youtube clip on measuring your meals with zone.
CrossFit – A Competitor’s Zone Prescription: Part 1
https://www.youtube.com/watch?v=9ZknRTMX534
