Friday

CrossFit Territory – CrossFit

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Warm-up

5-4-3-2-1

Power clean and jerk

Walking burpee

Mobility

Pigeon pose 2 minutes each side

Workout of the day

Metcon (5 Rounds for reps)

LITE (Scale)

5 3-minute rounds of:

7 Power clean and jerk TNG

100 Single unders

Max-rep Air Squat

Rest 2 minutes between rounds.

GENERAL (Rx’d)

5 3-minute rounds of:

7 Power clean and jerk TNG 60/40

50 Double unders

Max-rep Front Squat

Rest 2 minutes between rounds.

COMPETITORS ( Rx+)

5 3-minute rounds of:

7 Power clean and jerk TNG 70/50

100 Double unders

Max-rep Front Squats

Rest 2 minutes between rounds.
Strategy

Reduce the reps so that the first set of PC +J and run take no more than 90 seconds. Each round should be an all-out sprint.

Equipment

Thumb tape

then after 3mins straight into the next workout

Metcon (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

Turkish get ups (quality)

Romwod

Saddle Eagle- 1min each side

Saddle- 1 min

Bound Angle- 1 min

Seated Straddle- 1min

Single Leg Forward Fold-1min each

Nutrition Tip

Slow Baked BLT Frittata

A frittata is a meal suitable for any time of day. Served alone for breakfast or with a side salad for lunch or dinner, it’s a step up from scrambled eggs and less fussy than an omelet.

Frittatas are generally shoved under the broiler for quick cooking and therein lies the only problem with a frittata. Too often, the eggs are dry and bland. But if you give a frittata a little more time, letting it bake slowly in low heat, the eggs are soft and custardy, but still firm enough to slice. It’s a welcome improvement.

This slow baked BLT frittata – or more accurately BST frittata since healthy spinach takes the place of iceberg lettuce – is a favorite frittata both for flavor and texture. It’s a delicious way to get a healthy dose of protein and the wide variety of vitamins and minerals eggs offer.

Servings: 4

Time in the Kitchen: 45 minutes

Ingredients:

10 eggs

1/2 teaspoon kosher salt (2.5 ml)

4 handfuls raw baby spinach

1 large handful cherry tomatoes, halved

4 to 6 strips cooked bacon, cut into small pieces

Instructions:

Preheat oven to 300 ºF/150 ºC.

Whisk eggs with salt. Set aside.

In a 10-inch (25 cm) ovenproof sauté pan placed over medium heat, drizzle some olive oil. Add the spinach and tomatoes and sauté until the spinach wilts and most of the moisture from the tomatoes evaporates. Add the bacon and sauté a few minutes more.

Stir in eggs, keeping the pan on the burner just a few minutes for the eggs to set just a little, then transfer to the oven.

Bake 25 to 35 minutes, or until egg is set in the middle.