Thursday

CrossFit Territory – CrossFit

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Warm-up

5 rounds

20m shuttle

10 PVC front squats

Mobility

2 Minutes sumo squat pose

Weightlifting

Front Squat (OE2min- 5-5-3-3-1-1)

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

Here are the seven main health benefits of drinking almond milk.

It is nutritious.

It is low in calories.

Unsweetened almond milk doesn’t raise blood sugar.

It is dairy-free.

Enriched almond milk may strengthen your bones. …

It may reduce the risk of heart disease.

Enriched almond milk is high in vitamin D