Friday

CrossFit Territory – CrossFit

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Warm-up

Mini fight gone bad

1 minute of each

DB Power clean

gate method burpees

Box steps ups

Box dips

Mobility

3 minute saddle

Stamina

Metcon (AMRAP – Reps)

LITE (Scale)

4 rounds of Intervals of 2 minutes on 1 minute rest,

20 hang Dumbbell power clean

20 push up box step up

GENERAL (Rx’d)

4 rounds of Intervals of 2 minutes on 1 minute rest,

20 Dumbbell power clean 20/10

20 burpee box jump up

COMPETITORS ( Rx+)

4 rounds of Intervals of 2 minutes on 1 minute rest,

20 Dumbbell power clean 22/15

20 burpee box jump over
Strategy

Gate Method may be use for scale and rx’d but not rx+. break try unbroken DB cleans and pace you burpee box jump (over) Goal is to maintain the same score the whole way through.

Equipment

nothing specific required

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…

Power clean

Push up

GENERAL (Rx’d)

As many rounds as possible in 7 minutes of:

3-6-9-12-15-18-21 ect…

Power clean 50/35

Ring dips

COMPETITORS ( Rx+)

As many rounds as possible in 7 minutes of:

3-6-9-12-15-18-21 ect…

Power clean 61/43

Ring dips
Strategy

Play it safe and break dips up from the start sets of 3’s are a good idea. Power clean sets after the 6 could be broken into thirds or halves

Equipment

gymnastic grips

Romwod

extended arm Lizard pose – 2 minutes each side

half saddle – 2 minutes each side

seal pose 1 minute total time

down dog

Nutrition Tip

This week all nutrition info is on zone diet.

Each day click and save the link to your phone and add it to your personal library

Below is a go to youtube clip on measuring your meals with zone.

CrossFit – A Competitor’s Zone Prescription with Matt Chan: Part 4

https://www.youtube.com/watch?v=FGxLTzCGGWo