Friday

CrossFit Territory – CrossFit

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Warm-up

10 Cal row/Bike

10m Walking lunge

10 Jumping rope pull ups

10 Rope knee raises

10 Kettlebell Sumo deadlift high pull

Mobility

Pigeon – 90 sec each side

Lower body Stamina

Metcon (Distance)

LITE (scaled)

Every minute on the minute for 12 mins:

Odd: Cal Bike

Even: Dumbbell walking lunges

General (Rx)

Every minute on the minute for 12 mins:

Odd: Dumbbell walking lunges 20/10kg (front rack)

Even: 12/10 Cal Row

Competitors (Rx+)

Every minute on the minute for 12 mins:

Odd: 15/12 Cal Row

Even: Dumbbell walking lunges 22/15 (front rack)
Score is total distance of walking lunges on 5m track.

Workout of the day

Metcon (Time)

LITE (Scaled)

For Time:

20 Sumo Deadlift High Pull – Kettlebell

8 Rope climb scale

15 Sumo Deadlift High Pull – Kettlebell

6 Rope Climb scale

10 Sumo Deadlift High Pull – Kettlebell

4 Rope Climb scale

5 Sumo Deadlift High Pull – Kettlebell

2 Rope Climb scale

Generel (Rx)

For Time:

20 Sumo Deadlift High Pull 30/20kg

1 Rope climb

15 Sumo Deadlift High Pull

1 Rope Climb

10 Sumo Deadlift High Pull

1 Rope Climb

5 Sumo Deadlift High Pull

1 Rope Climb

Competitors (Rx+)

For Time:

20 Sumo Deadlift High Pull 40/30kg

4 Rope climb

15 Sumo Deadlift High Pull

3 Rope Climb

10 Sumo Deadlift High Pull

2 Rope Climb

5 Sumo Deadlift High Pull

1 Rope Climb
Focus on rope climb lock off and quality of the movement on SDHP.

12 min CAP

Cool Down

Dragon – 1 minute each side

Twisted Cross – 1 minute each side

Forward Fold – 2 minutes

Pigeon – 1 minute each side