Fridat

CrossFit Territory – CrossFit

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Warm-up

Power sntach

knee raise

Db snatch

200m

Mobility

Fragon pose 2minutes each side.

Stamina

Metcon (2 Rounds for reps)

Lite (scale)

Every minute on the minute for 12 minutes:

Even minute-Hang Power Snatch

Odd minute- knee raise

General (Rx)

Every minute on the minute for 12 minutes:

Even minute- Power Snatch 30/20

Odd minute- knees to elbows

Competitors (Rx+)

Every minute on the minute for 12 minutes:

Even minute- Power Snatch 40/30

Odd minute- Toes to bar
Strategy: Power Snatch touch and go in 3s and 5s

T2b in 5s & 3s

Equipment

Wrist wraps my helpover head

Workout of the day

Metcon (AMRAP – Reps)

Lite (scale)

As many rounds as possible in 10 minutes:

200m run

Dumbbells snatch

General (Rx)

As many rounds as possible in 10 minutes:

200m run

15 Dumbbells snatch x 2 15/10

Competitors (Rx+)

As many rounds as possible in 10 minutes:

200m run

15 kettlebell snatch x 2 16/12
Strategy: its only 10 minutes so try to gop unbroken. Db snatches touch ground kB snatches swing

Equipment

No equipment needed

Cool Down

Fragon pose- 1 minute each side

Lizard stretch- 1 minute each side

Dragon pose- 1 minute each side

frog pose – 1 minute

Puppy dog pose – 1 minute

Saddle pose 1 minute

Nutrition Tip

Drinking enough water, exercising regularly and eating nutritious foods are crucial to maintaining physical health. But when it comes to living a well-rounded lifestyle, paying attention to mental health is just important

Meditating — even for a few minutes each day — can reduce stress, improve concentration, increase energy levels and decrease blood pressure. It’s also been shown to improve cardiovascular health, so imagine the impact it could when coupled with heart rate conditioning

Meditation can be a powerful tool. So I would like to challenge, and encourage participants to meditate for 10 minutes every day for one month.