Tuesday

CrossFit Territory – CrossFit

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Warm-up

TABATA

Push ups

Row

Handstand hold

Row

Mobility

Down dog 3 minutes

Stamina

Metcon (5 Rounds for reps)

LITE (Scale)

OE2 minutes for 5 rounds:

10 Bench Press & ME strict Pull ups

GENERAL (Rx’d)

OE2 minutes for 5 rounds

10 Bench Press 50/35 & ME strict Pull ups

COMPETITORS ( Rx+)

OE2 minutes 5 rounds

10 Bench Press 60/40 & ME strict Pull ups
Strategy

You may use bands for strict pull ups. keep bench grip universal with press, push up and handstand push up

Equipment

Gymnastic grips and wrist wraps can be used.

Workout of the day

Metcon (Time)

LITE (Scale)

6 rounds for time

15 Push ups

Bike 400m

GENERAL (Rx’d)

6 rounds for time

15 handstand push ups

Row 200m

COMPETITORS ( Rx+)

6 rounds for time

15 handstand push ups strict

Row 200m
Strategy

If you struggle with handstand push ups break them into thirds or halves, if no then this is a sprint to the finish

Equipment

use red plates and ab mat for rx and rx+

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

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 go to youtube clip on measuring your meals with zone.

CrossFit – A Competitor’s Zone Prescription: Part 1

https://www.youtube.com/watch?v=9ZknRTMX534