Saturday

CrossFit Territory – CrossFit

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Barbell Warm Up

Skills session format

5 Pause back squats (3s)

5 Eccentric back squats (5 seconds down)

5 barbell side lunge each side

5 Good mornings

5 jumping back squats

Mobility

Banded couch super stretch 3 minutes each side.

Weightlifting

Back Squat (OE3min 5-5-3-3-1-1)

LITE-8-8-8-8

Strategy

If you have already done the open workout and do not plan to do it again make sure you get in a squat session today lets go heavy . If you haven’t done the open yet come in today and do it in the open area. make sure you bring a judge.

Equipment

Weightlifting shoes, weightlifting belt, knee sleeves

Workout of the day

Metcon (AMRAP – Reps)

LITE (Scale)

As many reps as possible in 7 minutes:

3/6/9/12/15/18/21/ect

Deadlift

Push ups

GENERAL (Rx’d)

As many reps as possible in 7 minutes:

3/6/9/12/15/18/21/ect

Deadlift 80/60

handstand push ups

COMPETITORS ( Rx+)

As many reps as possible in 7 minutes:

3/6/9/12/15/18/21/ect

Deadlift 102/70

handstand push ups
Strategy

go unbroken until the 9s then break into halve or 3 sets. cycle fast with short sharpe rest periods

Equipment

nothing specific

Cool Down

lizard – 2 minute each side,

Saddle Pose – 3 minutes total time,

seated forward fold – 2 minute total time,

Sphinx – 1 minute total time,

bounded angle – 2 minutes total time,