Tuesday

CrossFit Territory – CrossFit

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Warm-up

TABATA

Push ups

Row

Dumbbell Push press

Row

Mobility

Double pigeon-2 minutes each side

Stamina

Metcon (5 Rounds for reps)

LITE (Scale)

OE2 minutes for 5 rounds:

10 Bench Press & ME box step up

GENERAL (Rx’d)

OE2 minutes for 5 rounds

10 Bench Press 60/40 & ME box jump

COMPETITORS ( Rx+)

OE2 minutes 5 rounds

10 Bench Press 70/45 & ME box jump over
Strategy

weight has increased buy 10kg from last week. Keep bench grip universal with press, push up and handstand push up.

box jump over will increase the intensity.

Equipment

wrist wraps can be used.

Workout of the day

Metcon (Time)

LITE (Scale)

4 rounds for time

15 Dumbbell Shoulder to over head

Row 400m

GENERAL (Rx’d)

4 rounds for time

15 Dumbbell Shoulder to over head 20/10

Row 400m

COMPETITORS ( Rx+)

4 rounds for time

15 kettlebell Shoulder to over head 24/16

Row 400m
Strategy

Choose a weight that you can go unbroken. Surge on the up hill runs

Equipment

wrist wraps will help for the rx+ crew with the KBs

Romwod

Saddle eagle- 1 minute each side

Puppy dog – 1 minutes

Low dragon- 1minute each side

Bound angle – 2 minutes

Frog pose – 2 minutes

Nutrition Tip

Health Benefits of Turmeric

Largely due to its curcumin content, Turmeric is often credited with these benefits:

-Fighting inflammation

-As an antioxidant

-Protects the heart in various ways

-Helpful for arthritis

-Brain boosting

-May be helpful for fighting diabetes and cancer