CrossFit Territory – CrossFit
Barbell Warm Up
Using a PVC in skills format
10 Hip primers
10 Snatch high pulls
10 Scarecrow snatches
10 Overhead squat
10 Power snatches
Couch super stretch (banded)
2 minutes each side.
Power Snatch (OE2mins 3-3-2-2-1-1)
Hang Power Snatch
Focus on Hip contact and the catch height of the power snatch.
If your feeling good hit 90% or 1RM
Today is great day to test out lift straps. They help you maintain and feel straight arms in the 1st and 2nd pull allowing for more power. These are sold in the shop, speak to a coach on how to use them.
Workout of the day
Alternating hang Dumbell Snatch
Alternating hang Dumbell Snatch 20/10
Toes to bar
COMPETITORS ( Rx+)
Alternating hang Dumbell Snatch 22/15
Toes to bars
17 minute cap
Look to break the t2b into 3 or 2 sets until you reach the 12/9 mark then go unbroken.
Dumbbell Snatches could be done unbroken however it will be determine by how good your grips strength is, if it not the best refer to the method above
Gymnastic grips are a must!
Puppy dog pose- 2 minutes
Low dragon – 1 minute each side
Twisted cross- 1 minute each side
Wrist Stretch- 1minute each side
This week all nutrition info is on zone diet.
Each day click and save the link to your phone and add it to your personal library
Below is a handy tool to work out your zone block base line which is a great what to start with measured food.
ZONE BLOCK CALCULATOR- http://www.dbhonline.com/zoneful/p_calculator.htm