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 box step up

GENERAL (Rx’d)

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

15 Toes to bar

15 box jump

COMPETITORS ( Rx+)

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

20 Toes to bar

20 box jump
Strategy

try to go unbroken on box jumps whilst breaking t2b in to consistent and manageable sets.

Equipment

Gymnastics grips are a must. sold in the prostore

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

push ups

GENERAL (Rx’d)

As many rounds as possible in 7 minutes of:

3-6-9-12-15-18-21 ect…

Deadlift 80/60

Bar facing burpee

COMPETITORS ( Rx+)

As many rounds as possible in 7 minutes of:

3-6-9-12-15-18-21 ect…

Deadlift 102/70

bar facing burpee
Strategy

new games standard burpee, stay consistent and try not to stop, Deadlift will get really heavy really quick good break up below

3/6/5-4/4-4-4/5-5-5/6-6-6/ then go for it.

Equipment

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

Cool Down

Seal/ sphinx pose- 3 minutes total time,

Seated forward fold 3 minutes total time,

Extended leg supine twist- 2 minutes each side.

Nutrition Tip

Don’t Drink Sugar Calories

Sugary drinks are the most fattening things you can put into your body.

This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods

For this reason, when you drink soda, you end up eating more total calories

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems

Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar