Wednesday

CrossFit Territory – CrossFit

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Warm-up

5 rounds

20m shuttle

10 PVC front squats

Mobility

2 Minutes partner rack PnF

Weightlifting

Front Squat (OE2min- 10-7-5-5-3-3)

LITE

DB front squat 10-10-10-10-10

Strategy

Full grip, vertical torso, tight midline and knee to wall range are the key elements to a front squat.

Equipment

Weightlifting shoes, weightlifting belt, knee sleeve, 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 15 minutes:

Single unders

Air Squat

Jumping Pull up

GENERAL (Rx’d)

As many rounds as possible in 15 minutes:

21Double unders

15 Wall ball

9 Pull up

COMPETITORS ( Rx+)

As many rounds as possible in 15 minutes:

21 Double unders

15 Wallball target

9 Chest to bar pull ups
Strategy

Protect your hands by keeping pull up sets low 3s, 4s, & 5s. wall balls and double unders unbroken. try to maintain a split time +-5 seconds from the start split. Even test out a rounds before the workout so you can strategies.

Gymnastic grips will protect your grip against tears and blisters so use them

Cool Down

Down Dog – 1 minutes total time,

Dragon- 1 minute each side,

Lizard- 1 minute each sidee,

Twisted lizard- 1 minutes each side,

Frog – 1 minute total time

Nutrition Tip

Don’t Fear Coffee

Coffee has been unfairly demonized. The truth is that it’s actually very healthy.

Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s and numerous other diseases