Tuesday

CrossFit Territory – CrossFit

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Warm-up

alternating DB snatches

Row cal

Right arm DB overhead squats

Bike cal

Left arm DB overhead squats

Mobility

Fragon pose 2minutes each side.

Stamina

Metcon (4 Rounds for reps)

Lite (scale)

Every minute on the minute for 12 minutes:

1st minute-Alternating Dumbbell snatch

2nd minute- Row cal

3rd minute-Alternating Dumbbell squat snatch

4th minute- bike cal

General (Rx)

1st minute-Alternating Dumbbell snatch

2nd minute- bike cal

3rd minute-Alternating Dumbbell squat snatch 20/10

4th minute- Row cal

Competitors (Rx+)

1st minute-Alternating Dumbbell snatch

2nd minute- Ski cal

3rd minute-Alternating Dumbbell squat snatch 22/15

4th minute- Bike cal
Strategy: Hold back on cycle speed for snatches to focus on quality

Equipment

Quality speed rope

Workout of the day

Doubles and Oly (Time)

LITE (Scale)

For time:

30 single-unders

5 squat snatches

30 single-unders

4 squat snatches

30 single-unders

3 squat snatches

30 single-unders

2 squat snatches

Men: 65 lb.

Women: 45 lb.

GENERAL (Rx’d)

For time:

50 double-unders

5 squat snatches

50 double-unders

4 squat snatches

50 double-unders

3 squat snatches

50 double-unders

2 squat snatches

Add weight to the snatch each round.

Men: 135-145-155-165 lb.

Women: 95-100-105-110 lb.

COMPETITORS (Rx+)

For time:

50 double-unders

5 squat snatches

50 double-unders

4 squat snatches

50 double-unders

3 squat snatches

50 double-unders

2 squat snatches

Add weight to the snatch each round.

Men: 185-205-225-245 lb.

Women: 135-145-155-165 lb.
Choose loads for the snatches that are moderately heavy for you, with the final weight being near your max. Athletes less familiar with squat snatching should stay with a lighter weight throughout.

Cool Down

Fragon pose- 1 minute each side

Lizard stretch- 1 minute each side

Dragon pose- 1 minute each side

frog pose – 1 minute

Puppy dog pose – 1 minute

Saddle pose 1 minute

Nutrition Tip

Health Benefits of Turmeric

Largely due to its curcumin content, Turmeric is often credited with these benefits:

-Fighting inflammation

-As an antioxidant

-Protects the heart in various ways

-Helpful for arthritis

-Brain boosting

-May be helpful for fighting diabetes and cancer