CrossFit Territory – CrossFit

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10 Kettlebell deadlifts

10 cal Bike

10 Kettlebell deadlifts

10 cal row

10 Kettlebell deadlifts

200m run


Couch super stretch (banded)

2 minutes each side.


Sumo Deadlift (OE3min 7-5-5-3-3)



You have the all clear to touch and go the 7s and the first set of the 5s and 3s however the second set must be lift and set. dont let your ego get in the way a quality movements. Training need to be safe regardless of how close you are to your personal record


Flat shoes over weightlifting are preferred, weightlifting belt for weight over 70%

Workout of the day

Metcon (Time)

LITE (Scale)

3 rounds for time of:

20 deadlifts 40/30

Row 500 meters


3 rounds for time of:

25 deadlifts 70/45

Row 500 meters


3 rounds for time of:

25 deadlifts 102/70

Bike 1,000 meters

This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in 3 sets or less and still push a good pace on the bike.


Gloves and belt and flat shoes


Lizard- 2 minutes each side

Saddle – 3 minutes total time

Seated forward fold- 3 minutes total time

Nutrition Tip

How Much Water Should Athletes Drink Each Day?

If you are training regularly, you will probably need between one half and one whole ounce of water (or other fluids) for each pound of body weight per day.

To determine your baseline range for water requirement, use the following formula:

Low end of range = Body weight (lbs) x 0.5 = (ounces of fluid/day)

High end of range = Body weight (lbs) x 1.0 = (ounces of fluid/day)

For example, if you weigh 150 pounds, your approximate water requirement will be between 75 and 150 ounces each day.

When to Drink Water

Begin the day with a large glass of water each morning, whether it’s a training or a rest day. On training days, the following schedule works well for most athletes:

Water (Fluid) Intake Schedule

Before Exercise

Drink two to three cups of water within the two hours before your workout.

Weigh yourself immediately before you begin your workout.

During Exercise

Drink one cup of water every 15 minutes.

After Exercise

Weigh yourself immediately after you finish your workout.

Drink two to three Cups of water for each pound lost during exercise.

How Much Water to Drink

If you are exercising at a moderate to high intensity for more than 90 minutes, you will want to consume more than plain water. You need to replenish glycogen stores with easy-to-digest carbohydrate. Sports drinks can be an easy way to add the necessary energy. For longer workouts, choose a drink with 60 to 100 calories per eight ounces and consume eight to ten ounces every 15 to 30 minutes based upon your preference. For those exercising in extreme conditions over three, four or five hours, you’ll need to replace electrolytes. A complex sports drink, NUUN tablets, or other foods will help provide the needed calories and electrolytes required for continuous performance.