Tuesday

CrossFit Territory – CrossFit

View Public Whiteboard

Warm-up

alternating DB snatches

Cal row

Gate method burpee

Cal row

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- Single skips

General (Rx)

Every minute on the minute for 12 minutes:

Even minute- Power Snatch 40/60

Odd minute- Double under

Competitors (Rx+)

Every minute on the minute for 12 minutes:

Even minute- Power Snatch 60/40

Odd minute- Double under
Strategy: Power Snatch touch and go in singles amd 3s

unbroken sets of Double unders aiming for +60

Equipment

Tape for hook grip is must

Workout of the day

Metcon (AMRAP – Reps)

Lite (scale)

As many rounds as possible in 10 minutes:

Alternating dumbell snatch

Push Ups box step up

General (Rx)

As many rounds as possible in 10 minutes:

20 Alternating dumbell snatch 20/10

20 Burpee box jump

Competitors (Rx+)

As many rounds as possible in 10 minutes:

20 Alternating dumbell snatch 22/15

20 Burpee box jump over
Strategy: its only 10 minutes so try to go unbroken on the snatch and then pase the burpees

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

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