Thursday

CrossFit Territory – CrossFit

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Warm-up

2 rounds of

30 seconds Hollow position hold

30 seconds Open position hold

10 cal row

10 cal row

Mobility

2 minutes each side of double pigeon

Skill

Metcon (No Measure)

LITE (Scale)

For Skill total time 10 Minutes

Handstand holds

GENERAL (Rx’d)

For Skill total time 10 Minutes

Handstand lock outs

COMPETITORS ( Rx+)

For Skill total time 10 Minutes

Handstand push ups
Strategy

Goal today is to achieve kipping hspu

Equipment

Nothing specific

Workout of the day

Metcon (Time)

LITE (Scale)

For time:

4 rounds or time:

20 Kettlebell swing

20 sit ups

200m Run/Row or 400m bike

GENERAL (Rx’d)

4 rounds or time:

20 Kettlebell swings 16/12

20 Sit ups

200m Run/Row or 400m bike

COMPETITORS ( Rx+)

4 rounds or time:

20 Sit ups

20 kettle bell swings 24/16

200m Run/Row or 400m bike
Strategy

Weight is set to light as we want quality movement and unbroken sets

Equipment

No specific equipment required

Cool Down

Lizard Pose – 1 minute each side,

Double Pigeon- 1minutes each side,

Downward Dog – 1 minute total time,

Twisted Cross – 1 minute each side,

Praying Childs Pose – 2 minutes total time,

Nutrition Tip

Ginger

Ginger products can be bought in dried form, powdered, as oil, tinctures or extracts. However, many herbalists suggest using fresh ginger.

Most frequently used to aid digestion, ginger is believed to increase saliva and other digestive fluids, alleviating indigestion and associated problems such as flatulence.

It is known to relieve nausea and morning sickness. If you take ginger for morning sickness, use it for no longer than four days.

Ginger is recommended to those who suffer from motion sickness. You can buy ginger tablets from your pharmacist or try drinking a cup of ginger tea before your journey.

Ginger is believed to have anti-inflammatory qualities that may relieve swelling and pain.

As a tea it is said to ease headaches and sore throats or assist if you have a cold or flu.

Fresh ginger is used for asthma, coughs, colic, heart palpitations, swellings, dyspepsia, loss of appetite and rheumatism, while the dried root is used to “strengthen” the stomach, inhibit vomiting and treat diarrhoea.