Friday

CrossFit Territory – CrossFit

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Mobility

Banded couch super stretch 2minutes each side.

Warm-up

TABATA 4 minutes

DB power clean

Push ups

Single skips

Knee Raise

Stamina

Metcon (2 Rounds for reps)

Lite (scale)

Every minute on the minute for 12 minutes:

Even minute-Dumbbell Power clean

Odd minute- Push ups

General (Rx)

Every minute on the minute for 12 minutes:

Even minute- Dumbbell Power clean 20/10

Odd minute- handstand push up

Competitors (Rx+)

Every minute on the minute for 12 minutes:

Even minute- Dumbbell Power clean 22/15

Odd minute- hand stand push ups strict
Strategy: Practice muscle power clean and touch and go from the corners of the Dumbbells. try to level up your HSPU

Equipment

Gymnastic grips are going to protect your hands against tears

Workout of the day

Metcon (Time)

Lite (scale)

For time

21-15-9

hang Power Clean

knee raise

General (Rx)

For time :

21-15-9

Power clean 60/40

Knees- to-elbows

Competitors (Rx+)

For time :

21-15-9

Power clean 70/45

Toes-to-bar
Strategy: choose a level that allow you to do majority of the work unbroken and then break the rest of work up into manageable sets.

Equipment

Tape your thumbs to protect your hook grip

Cool Down

Supine extended leg twist pose- 1 minute each side

Extended arm Lizard stretch- 1 minute each side

Half seat frog pose – 1 minute each side

QLT stretch pose – 1 minute each side

Nutrition Tip

Is it better to have 5-6 meals a day or is it beter to have 3 meals a day.

The answer lies in, are you training for performance or longevty?

If your training for performance then the answer is more meals. Try to keep protein, carbs and fat drip fed through out the day. Three main meals and 2-3 snacks. Snacks should be base around your workouts for fuel and recovery. Eating for performance can decrease longevty.

If the answer is longevity then less meals are better for you. Your pancrease only has so many miles in it, if you use those miles up then you will enter the world of metabolic syndrome (diabeties, hypertension ect) . For more info contact Brendan and get your nutrtion dialed in.