CrossFit Territory – CrossFit

Barbell Warm Up

Using a PVC in skills format

10 Hip primers

10 Snatch high pulls

10 Scarecrow snatches

10 Overhead squat

10 Power snatches


Thorasic Mobility

lay over a medball with a light barbell in snatch grip 3 minutes


Hang Power Snatch (OE2min 3-3-3-2-2-2)


Hang Power Snatch



Focus on Hip contact and the catch height of the power snatch.

If your feeling good hit 90% or 1RM


Today is great day to test out lift straps. They help you maintain and feel staright arms in the 1st and 2nd pull alowing for more power. These are sold in the shop, speak to a coach on how to use them.

Workout of the day

Metcon (Time)

LITE (Scale)

For time:


Hang power snatch

Jumping Pull up


For time:


Hang power snatch 30/20

Pull up


For time:


Hang power snatch 40/30

Chest bar pull ups

An awesome open style workout. If you dont like this format then more reason to train it. (Train your weakness)

If you cant go unbroken break workout int 3 sets of 7s, 6s, 5s, 4s, 3s, and then go unbroken if you can from here.


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

Why is magnesium important to the body?

If you are interested in remaining youthful with increased energy and vitality, then you should continue to read this. There is a lot of talk about antioxidants, omega oils, calcium and several other nutrients and yet we may have overlooked the missing link in our diets, the mineral magnesium. Magnesium is involved in numerous biochemical reactions carried out within the body (over 350 in fact!) and interestingly the symptoms of magnesium deficiency are identical to those found in old age and include irregular heartbeat, clogged arteries, increased risk of cardiovascular disease, low energy levels, high blood pressure and insulin resistance.

Magnesium is the fourth most abundant mineral in the body and can be found in the teeth, bones and red blood cells. In fact half is found in bone and the rest in soft tissue in the body. The body jealously maintains about one percent of its magnesium within the blood making blood tests notoriously difficult to identify a deficiency. It activates more enzymes systems in the body than iron and zinc combined. It is estimated that a staggering 70 percent of the adult population may be magnesium deficient. People at serious risk of magnesium deficiency include the elderly, diabetics, those on low calorie diets, those over-indulging in alcohol and those engaged in heavy exercise.

Given the facts on magnesium deficiency, why are our diets simply not capable of providing us with this vital mineral? In the early 1900’s, our foods and water supplied us with sufficient magnesium. Unfortunately, nowadays our drinking water is filtered stripping vital minerals including magnesium, and modern farming methods have depleted the soils. In fact, magnesium levels in our water and foods are half what they were hundred years ago. Foods rich in magnesium include pumpkin seeds and spinach but one would have to eat a lot to even remotely try and counter deficiencies and frankly only supplementation will he