Tuesday

CrossFit Territory – CrossFit

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Warm-up

Tabata

Scap Pull ups

Handstand Holds

Kb Deadlifts

Ring Rows

Mobility

Upper Body Stamina

Metcon (AMRAP – Rounds and Reps)

LITE (Scale)

4 rounds of 2:1

10 Ring rows

5 Wall walks/ 10m bear crawl

General (Rx)

4 rounds of 2:1

5 Strict pull ups

10m Handstand walk

Competitors (Rx+)

4 rounds of 2:1

5 Weighted pull ups

10m Handstand walk
Strategy

Choose a level that’s suits your skill. With regards weight choose a weight that you can maintain 2-5kg over body weight.

Equipment

Gymnastic grips may help with pull ups

Workout of the day

Metcon (Time)

LITE (Scale)

For time

10-8-6-4-2

Deadlifts

Banded Pull up

General (Rx)

For time

10-8-6-4-2

Deadlifts 70/45

Chest to Bar pull ups

Competitors (Rx+)

For time

10-8-6-4-2

Deadlifts 100/70

Bar Muscle ups
Strategy

Choose a workout the meets your skill and strength level.

The workout is designed to be 7-10 minute.

Cool Down

Saddle Archer -1 minute each side

Puppy Dog- 2 minute

Down Dog- 1minute

Bound Angle-2 minute

Sumo Squat- 2 minute

Thread Flat Needle- 1 minute each side