Friday

CrossFit Territory – CrossFit

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Warm-up

Hang power clean

knee raise

Db hang split clean

Push ups

Mobility

Front rack partner stretch 1minutes each side.

Stamina

Metcon (2 Rounds for reps)

Lite (scale)

Every minute on the minute for 12 minutes:

Even minute-dumbbell hang split clean

Odd minute- knee raise

General (Rx)

Every minute on the minute for 12 minutes:

Even minute- dumbbell hang split clean 20/10

Odd minute- knees to elbows

Competitors (Rx+)

Every minute on the minute for 12 minutes:

Even minute- dumbbell hang split clean 22/15

Odd minute- Toes to bar
Strategy:

Equipment

Wrist wraps my helpover head

Workout of the day

Metcon (AMRAP – Reps)

Lite (scale)

As many rounds as possible in 7 minutes:

3-6-9-12-15-18-21 ect

Power clean

Push up

General (Rx)

As many rounds as possible in 7 minutes:

3-6-9-12-15-18-21 ect

Power clean 60/40

Handstand Push up

Competitors (Rx+)

As many rounds as possible in 7 minutes:

3-6-9-12-15-18-21 ect

Power clean 80/55

Strict handstand Push up
Strategy: use lift and drop and break push ups into small sets (3/5ect)

Equipment

No equipment needed

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

Drinking enough water, exercising regularly and eating nutritious foods are crucial to maintaining physical health. But when it comes to living a well-rounded lifestyle, paying attention to mental health is just important

Meditating — even for a few minutes each day — can reduce stress, improve concentration, increase energy levels and decrease blood pressure. It’s also been shown to improve cardiovascular health, so imagine the impact it could when coupled with heart rate conditioning

Meditation can be a powerful tool. So I would like to challenge, and encourage participants to meditate for 10 minutes every day for one month.