Tuesday

CrossFit Territory – CrossFit

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Warm-up

2 rounds

Tabata 20:10

Knee raise

Push up

Box Step up

Air Squats

Mobility

Banded super front rack

2 minutes each side

Stamina

Metcon (5 Rounds for reps)

LITE (Scale)

5 rounds for reps of:

2 minutes of burpee box step-ups 15/12

Rest 1 minute

GENERAL (Rx’d)

5 rounds for reps of:

2 minutes of burpee box jumps 30/24

Rest 1 minute

COMPETITORS ( Rx+)

5 rounds for reps of:

2 minutes of burpee box jumps 36/30

Rest 1 minute
Strategy

Pick a box height that is challenging but doesn’t hinder you from continuing to move as you fatigue. Each 2-minute working period should be done at a quick pace so you can avoid resting until the interval is over.

Equipment

Nothing specific

Workout of the day

Metcon (Time)

LITE (Scale)

21-15-9 reps for time of:

Dumbell front squats

knee raise

GENERAL (Rx’d)

21-15-9 reps for time of:

Front squats 40/30

Knees-to-elbows

COMPETITORS ( Rx+)

21-15-9 reps for time of:

Front squats 60/40

Toes-to-bars
Strategy

This couplet is challenging but quick. Reduce the load and reps as needed while ensuring each set is challenging. Use of a clean for your first rep is acceptable.

Equipment

Gymnastic grips will assist you with toes to bar.

Cool Down

Seal/ sphinx pose- 3 minutes total time,

Seated forward fold 3 minutes total time,

Extended leg supine twist- 2 minutes each side.

Nutrition Tip

Don’t Drink Sugar Calories

Sugary drinks are the most fattening things you can put into your body.

This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods

For this reason, when you drink soda, you end up eating more total calories

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems

Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar