Tuesday

CrossFit Territory – CrossFit

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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