Thursday

CrossFit Territory – CrossFit

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Warm-up

5 rounds

20m shuttle

10 PVC front squats

Mobility

2 Minutes sumo squat pose

Weightlifting

Front Squat (OE2min- 7-7-5-5-3)

LITE

DB front squat 10-10-10-10-10

Strategy

Full grip, vertical torso, tight midline and knee to wall range are the key elements to a front squat.

Equipment

Weightlifting shoes, weightlifting belt, knee sleeve, and wrist wraps are a must for flexabilty (in stock pro store)

Workout of the day

Metcon (Time)

LITE (Scale)

10 ring rows

10 box dips

25 DB thrusters

750-meter row

25 Db thrusters

10 box dips

10 ring rows

GENERAL (Rx’d)

For time:

15 dips

15 pull ups

25 thrusters 30/20

1,000-meter row

25 thrusters

15 dips

15 pull ups

COMPETITORS ( Rx+)

For time:

10 muscle-ups

25 thrusters 40/30

1,000-meter row

25 thrusters

10 muscle-ups
Strategy

If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

Equipment

Gymnastic grips will protect your grip against tears and blisters so use them

Cool Down

Down Dog – 1 minutes total time,

Dragon- 1 minute each side,

Lizard- 1 minute each sidee,

Twisted lizard- 1 minutes each side,

Frog – 1 minute total time

Nutrition Tip

Here are the seven main health benefits of drinking almond milk.

It is nutritious.

It is low in calories.

Unsweetened almond milk doesn’t raise blood sugar.

It is dairy-free.

Enriched almond milk may strengthen your bones. …

It may reduce the risk of heart disease.

Enriched almond milk is high in vitamin D