Tuesday

CrossFit Territory – CrossFit

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Warm-up

2 rounds

Tabata 20:10

Knee raise

Kettle bell deadlifts

Push ups

Box step ups

Mobility

Banded super front rack

2 minutes each side

Stamina

Metcon (4 Rounds for reps)

LITE (Scale)

4 rounds of Intervals of 3minutes on 30 seconds rest,

10 Knee raises

10 Push ups

GENERAL (Rx’d)

4 rounds of Intervals of 3minutes on 30 seconds rest,

15 Toes to bar

15 6’ burpee

COMPETITORS ( Rx+)

4 rounds of Intervals of 3minutes on 30 seconds rest,

20 Toes to bar

20 6’ burpee
Strategy

Gate method is a scale today, however if burpees is not your vibe slow your cycle rate down. Toes to bar can be done sets of 5s, 3s, and singles.

Equipment

Gymnastics grips are a must.

Workout of the day

Metcon (AMRAP – Reps)

LITE (Scale)

As many rounds as possible in 7 minutes of:

3-6-9-12-15-18-21 ect…

Deadlift

Box step up

GENERAL (Rx’d)

As many rounds as possible in 7 minutes of:

3-6-9-12-15-18-21 ect…

Deadlift 80/60

Box jump

COMPETITORS ( Rx+)

As many rounds as possible in 7 minutes of:

3-6-9-12-15-18-21 ect…

Deadlift 102/70

Box jumnp
Strategy

Box drop box jump unbroken resting on thje top of the box and unbroken deadlifts untill you gas then sets of 3’s and singles

Equipment

Gloves are great deads as there is no chalk needed and there is a no sweat factor.

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

What is low Gi?

This is a method of determing how fast or slow sugar/carbs are released into the blood stream. Low gi foods are so important in weightloss programs as you get more duration for the energy souce whislt maintainig low caloric and carbohydrate intake. When selecting lo Gi foods the best mothods is to stick to paleo and lo fodmap catergories.

If unsure about any nutrtion info chat to Aaron or Brendan.