Thursday

CrossFit Territory – CrossFit

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Barbell Warm Up

Skills session format

5 Pause back squats (3s)

5 Eccentric back squats (5 seconds down)

5 barbell side lunge each side

5 Good mornings

5 jumping back squats

Mobility

Banded couch super stretch 3 minutes each side.

Weightlifting

Back Squat (OE3min 10-10-7-7-5)

LITE-8-8-8-8

Strategy

Am to go 60%, 70%, 75%, 80%, 85%

if 85% isn’t a new 5RM then aim to finish on a new 5RM

Equipment

Weightlifting shoes, weightlifting belt, knee sleeves

Workout of the day

Metcon (Time)

LITE (Scale)

For time:

30 hanging knee-raises

40 single-arm dumbbell snatches

50 dumbbell box step-overs

40 single-arm dumbbell snatches

30 hanging knee-raises

GENERAL (Rx’d)

30 Knee to elbows

40 single-arm dumbbell snatches 20/10

50 dumbbell box step-overs

40 single-arm dumbbell snatches

30 Knee to elbows

COMPETITORS ( Rx+)

For time:

30 toes-to-bars

40 single-arm dumbbell snatches 22/15

50 dumbbell box step-overs

40 single-arm dumbbell snatches

30 toes-to-bars
Strategy:

If needed, substitute AbMat sit-ups for the knee-raises and further reduce the weight of the dumbbells. Ignoring the dumbbells and performing unweighted box step-overs is also an option.

Equipment:

Gymnastic Grips

Romwod

Half saddle-2 minutes each side

Bound angle -2 minutes

Single leg Forward fold-2 minute each side

Seated straddle – 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 3

https://www.youtube.com/watch?v=QXW09bi3Tps