Tuesday
CrossFit Territory – CrossFit
Warm-up
5 min AMRAP
20 single unders
10 prone to plank
5 ring rows
Upper Body Strength
Weighted Pull-ups (OE2min 3-3-3-3-3-3)
Lite -bands
Conditioning
Metcon (Time)
Workout of the day
Level 1 (scale)
For time:
21-18-15-12-9-6-3
Pendlay row
30 single unders
Level 2 (rx)
For time:
21-18-15-12-9-6-3
Pendlay row 40/30
30 double unders
Level 3 (rx+)
For time:
21-18-15-12-9-6-3
Pendlay row 60/40
30 double unders unbroken
We don’t deadlift with a rounded back even though it’s possible .
When doing Pendlays break into sets that support good movement. Fast sets of 3s is the best method. Going full send will result in poor to average movement in the long term. Shoulders slightly higher than hips
Cool Down
Low Dragon – 1 minute each side
Puppy Dog – 2 minutes
Thread the Needle – 1 minute each side
Frog – 2 minutes
