Tuesday

CrossFit Territory – CrossFit

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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-Alternating Dumbbell snatch

Odd minute- Single skips

General (Rx)

Every minute on the minute for 12 minutes:

Even minute- Alternating Dumbbell snatch 20/10

Odd minute- Double under

Competitors (Rx+)

Every minute on the minute for 12 minutes:

Even minute- Alternating Dumbbell snatch 22/15

Odd minute- Double under
Strategy: Try to set a new 1 min max rep double under attempt and hold it for as long as you can.

Equipment

Tape for hook grip is must

Workout of the day

Metcon (Time)

Lite (scale)

10 rounds for time of:

1 power snatch

3 overhead squats

General (Rx)

10 rounds for time of:

1 power snatch 60/40

3 overhead squats

Competitors (Rx+)

10 rounds for time of:

1 power snatch 70/45

3 overhead squats
Strategy: This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.

Equipment

Knee sleeve and weightlifting boots.

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