Tuesday

CrossFit Territory – CrossFit

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Mobility

Lite

2 min lying squat hold against the wall

https://www.youtube.com/watch?v=ZOMYD-sucas

Rx/Rx+

2 min belly breathing

https://www.youtube.com/watch?v=iHHejSdHkc8

Warm-up

Running Clock

2 rounds

60 sec glute bridge hold

into

10 lying hip thrusters

into

30 sec plank hold

Lower Body Strength

Low Bar Squat (OE3min 3-3-3-3-3)

Rx and Rx+

3@80% of what you hit for your heavy single last week

Eg I hit 100kg last week for my single. 100 x 0.8 = 80kg for 3 reps is my goal.

LITE

5-5-5-5-5-5

Workout of the day

Metcon (Time)

Lite (Scaled)

3 rounds for time:

10 Deadlift

15 Air Squats

General (Rx)

3 rounds for time:

10 Deadlift 70/50kg

15 Wallballs 20/14#

Competitors (Rx+)

3 rounds for time:

10 Deadlift 100/70kg

15 Wallballs 20/14#
10min CAP

Make sure you hold good position throughout the deadlifts.

Cool Down

Supine Twisted Cross – 1 minute each side

Straddle – 2minutes

Dragon – 1 minute each side

Saddle eagle – 1 minute each side