wednesday

CrossFit Territory – CrossFit

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Warm-up

Skills format

5 shoulder dislocates

5 Overhead squats

5 pressing snatch balance

5 heaving snatch balance

5 snatch balance

Mobility

Low Dragon pose 2 minutes each side

CrossFit

Overhead Squat (OE2min 10-7-7-5-5)

LITE PVC 10-10-10-10-10-

Strategy

Start at 60% of your max, aim to hit 80% +

todays focus is snatch into Over head squat. ie bar starting on the ground. try a slightly closer snatch grip

Equipment

Weightlifting shoes, weightlifting belt, knee sleeve, lifting and wrist wraps are a must for flexabilty (in stock pro store)

Workout of the day

Metcon (AMRAP – Reps)

LITE (Scale)

As many rounds as possible in 12 minutes of:

PVC over head squat

Ring Row

GENERAL (Rx’d)

As many rounds as possible in 12 minutes of:

Over head Squat 30/20

Pull up

COMPETITORS ( Rx+)

As many rounds as possible in 12 minutes of:

Over head squat 40/30

bar muscle up

todays rep range is

3/1

6/2

9/3

12/4

15/5

ect
Strategy

unbroken OHS and bar muscle ups / pull ups in 3,s

Equipment

gymnastic grips and knee sleeves

Cool Down

Puppy dog pose- 3 minutes total time

Low dragon pose 2 minutes each side

Half saddle pose 1 minute each side

Standing stradle 2 minutes total time

Nutrition Tip

What you plan to eat and what you actually eat are 2 different things. Not only is it important to write a meal plan for the week, its more important to write down everything that you actually ate. Write rough measurements and give it to Aaron or Brendan so we can check out your progress.

Keep your self accountable, write in EVERYTHING!!!! so we can see how to adjust.