CrossFit Territory – CrossFit

Barbell Warm Up

Using unloaded bar in skills format

5 Front Squats

5 Push Press

5 Back Squat

5 Behind Neck Push jerk

5 Jerk Dips

5 Heave Jerk

5 Jerks


Tricep Smash

Barbell in the rack, tricep on the bar and moving from flextion to extension.

1 minute each side.


Split Jerk (OE2min 3-3-2-2-1-1)


Push Press



Focus on driving straight up, pushing and reciving with bent rear knee. Use jerk postion not front squat position.

If your feeling good hit 90% or 1RM


Knee Sleeve , Belt and weightlifting Shoes and wrist wraps which are sold in the pro shop.

Workout of the day

Metcon (AMRAP – Reps)

LITE (Scale)

As many rounds a possible in 17 minutes of:

8 Push Ups

8 Air squats

8 Ring rows


As many rounds a possible in 17 minutes of:

8 Bar facing burpees

8 Overhead squats 30/20

8 Pull ups


As many rounds a possible in 17 minutes of:

8 Bar facing burpees

8 Overhead squats 43/30

8 Chest to bar pull ups

This is a long workout so pace your self. Use the new open burpee method for burpees, try a closer grip overhead squat and if pull ups are not your strong point aim for 3-3-2 or 4-4 otherwise go unbroken.


Gymnastic grips are vital in this workout not only protecting your hand against rips and tears, they will all give you lots more grip.

Cool Down

Fragon pose – 1 minute each side,

Half saddle pose – 1 minute each side,

Happy baby pose – 1 minute total time,

Seated neck stretch pose – 1 minute each side,

Twisted cross pose – 1 minutes total time,

Nutrition Tip

10 Proven L-Glutamine Benefits

1. Improves gastrointestinal health because it is a vital nutrient for the intestines to rebuild and repair

2. Helps heal ulcers and leaky gut by acting as a Band-Aid for protection from further damage

3. Is an essential neurotransmitter in the brain and helps with memory, focus and concentration

4. Improves IBS and diarrhea by balancing mucus production, which results in healthy bowel movements

5. Promotes muscle growth and decreases muscle wasting

6. Improves athletic performance and recovery from endurance exercise

7. Improves metabolism and cellular detoxification

8. Curbs cravings for sugar and alcohol

9. Fights cancer

10. Improves diabetes and blood sugar