Thursday

CrossFit Territory – CrossFit

View Public Whiteboard

Warm-up

Skills format

5 shoulder dislocates

5 Overhead squats

5 pressing snatch balance

5 heaving snatch balance

5 snatch balance

Mobility

banded hip flexor stretch 2 minutes each side

CrossFit

Overhead Squat (OE2min 7-5-5-3-3)

LITE PVC 10-10-10-10-10-

Strategy

Start at 50% of your max, aim to hit 85% +

todays focus is ohs from rack

Equipment

Weightlifting shoes, weightlifting belt, knee sleeve, lifting and wrist wraps are a must for flexabilty (in stock pro store)

Workout of the day

Metcon (Time)

LITE (Scale)

21-15-9-15-21

Jumping pull up

OHS

GENERAL (Rx’d)

21-15-9-15-21

pull up

OHS 35/25

COMPETITORS ( Rx+)

21-15-9-15-21

chest to bar pull up

OHS 43/30
Strategy

Goal is unbroken so choose the workout that facilitates this

Equipment:

Nil

Cool Down

Puppy dog pose- 3 minutes total time

Low dragon pose 2 minutes each side

Half saddle pose 1 minute each side

Standing stradle 2 minutes total time

Nutrition Tip

What you plan to eat and what you actually eat are 2 different things. Not only is it important to write a meal plan for the week, its more important to write down everything that you actually ate. Write rough measurements and give it to Aaron or Brendan so we can check out your progress.

Keep your self accountable, write in EVERYTHING!!!! so we can see how to adjust.