Tuesday
CrossFit Territory – CrossFit
Warm-up
TABATA
Push ups
Double unders
Ring row
handstand hold
Mobility
Pigeon pose 2 minutes each side
Stamina
Metcon (5 Rounds for reps)
LITE (Scale)
OE2 minutes for 5 rounds:
10 Bench Press 30/20 + Max effort box step up
GENERAL (Rx’d)
OE2 minutes for 5 rounds
10 Bench Press 40/30 + Max effort box jump
COMPETITORS ( Rx+)
OE2 minutes 5 rounds
10 Bench Press 60/40 + Max effort box jump over
Strategy
Use your press/HSPU/ Push up grip. it doesn’t matter if the bench is light because your score is your double unders.
Equipment
Speed rope will assist with double unders
Workout of the day
Metcon (Time)
LITE (Scale)
4 rounds for time of:
20 Ring Row
20 Push ups
GENERAL (Rx’d)
For time:
2 rounds of:
15 Pull ups
15 burpee
Then, 2 rounds of:
10 Chest to bar pull ups
10m Handstand walk
COMPETITORS ( Rx+)
For time:
2 rounds of:
20 Chest to bar pull ups
20 burpee 6′
Then, 2 rounds of:
10 bar muscle ups
20m Handstand walk
Strategy
Reduce the volume to keep this word flowing. There are plenty of scales in between scale, rx and rx+
if your not quite at the standard chat to a coach to work a scale that allow you to move consistently and working towards the next level up
Equipment
Nothing specific
Gymnastic grips wil assist your pull ups
Romwod
Saddle eagle- 1 minute each side
Puppy dog – 1 minutes
Low dragon- 1minute each side
Bound angle – 2 minutes
Frog pose – 2 minutes
Nutrition Tip
DIY Natural Electrolyte Drink
Whether you’re training hard, spending all day out in the heat, or have someone in your household experiencing diarrhea, food poisoning, or a nasty bout of the flu, this DIY natural electrolyte drink is the perfect solution to help the body stay hydrated during hardship.
While I typically try to sip on nourishing bone broth when I’m sick, sometimes—even bone broth can be hard to stomach. This DIY natural electrolyte drink is light, refreshing, and easy to drink, which is especially important when it’s the kiddos who are sick—not you. It’s also incredibly easy to make (just put in a jar and stir), and packs a punch of vital nutrients the body needs to function.
In short, this DIY natural electrolyte drink recipe has a variety of uses, making it a year-round staple just about anyone can benefit from.
Why use a DIY Natural Electrolyte Drink?
When you sweat or lose bodily fluids rapidly, you not only lose water, you also lose electrolytes, which are minerals in the body that have an electric charge. The major electrolytes include sodium, chloride, potassium, calcium, bicarbonate, phosphate, and magnesium.
Electrolytes are in charge of delivering nutrients into cells, balancing the pH of the blood, and the contraction and relaxation of muscles—including the heart. Maintaining proper hydration and electrolyte balance during sickness or extended physical exertion is crucial because it allows the immune system and organs to continue to function properly. When imbalanced, bodily processes are compromised.
Ingredients
1 cup coconut water
1 cup filtered water
1 tablespoon raw honey
1 lemon or 1.5 limes (squeezed juice)
1/8 teaspoon unprocessed sea salt
