Wednesday

CrossFit Territory – CrossFit

View Public Whiteboard

Warm-up

2 rounds of

200m

10 second L sit

Mobility

3 minute saddle

Workout of the day

Metcon (5 Rounds for distance)

LITE (Scale)

5 3-minute rounds of:

200-m sprint

Max-rep Distance row

Rest 2 minutes between rounds.

GENERAL (Rx’d)

5 3-minute rounds of:

400-m sprint

Max-rep Distance Row

Rest 2 minutes between rounds.

COMPETITORS ( Rx+)

5 3-minute rounds of:

400-m Row sprint

Max-rep distance run Old 200m track

2 minutes rest betwen rounds
Strategy

Equipment

Thumb tape

Metcon (AMRAP – Reps)

then Straight into

LITE (Scale)

As many rounds as possible in 10 minutes

20 Kettlebell swings

20 Sit ups

GENERAL (Rx’d)

As many rounds as possible in 10 minutes

20 Kettlebell swings 16/12

20 Sit ups

COMPETITORS ( Rx+)

As many rounds as possible in 10 minutes

20 Kettlebell swings 24/16

20 Medball Sit ups

Romwod

Saddle Eagle- 1min each side

Saddle- 1 min

Bound Angle- 1 min

Seated Straddle- 1min

Single Leg Forward Fold-1min each

Nutrition Tip

3 things to improve mindset

1. Focused mindset.

One of the worst setbacks that can happen is losing focus and allowing procrastination to step in. Important as it is, it’s difficult to be focused and disciplined. The best way is to stay in the here and now and to concentrate on everything going on in this particular moment. Distraction wastes time, and procrastination keeps you from moving forward. Discipline is the bridge between goals and accomplishment, and a mindset of focus builds that bridge.

2. Positive mindset.

Choosing to be positive and having a good attitude will determine a lot about your life. If you set your mind to positivity it can go a long way. Be positive, not passive. Instead of giving yourself reasons why you can’t or shouldn’t, give yourself reasons why you can and permission to go for it. Happiness doesn’t come from circumstances but always from within.

3. Learning mindset.

Just because you are struggling, that doesn’t mean you’re not learning. Every failure has something to teach you, and everything you learn helps you grow. If you are unwilling to learn, no one can help you; if you are determined to learn, no one can stop you.

Every great success requires some kind of struggle, and good things really do come to those who work hard and struggle to pursue their goals and dreams they believe in. To radically change your life, you have to change yourself. Start building your new mindset today–think the thoughts that will help you move toward your goals right now.