Wednesday

CrossFit Territory – CrossFit

View Public Whiteboard

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 7-7-5-5-3-3)

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 (AMRAP – Rounds and Reps)

LITE (Scale)

As many rounds as possible in 10minute

20 hanging knee-raises

20m walking lunge walking lunge

GENERAL (Rx’d)

As many rounds as possible in 10minute

20 knees to elbow

20m walking lunge 15/10kg

COMPETITORS ( Rx+)

As many rounds as possible in 10minute

20 toes to bar

20m walking lunge 20/15kg
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