CrossFit Territory – CrossFit

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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 Snatch (OE2min 3-3-3-2-2-2)


Hang Power Snatch



Focus below knee start position, Hip contact and 3 second pause in the bottom of the 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 allowing 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:


power snatch

Row Cal


For time:


power snatch 30/20

Row Cal


For time:


Power snatch 40/30

Bike Cal

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.


thumb tape is a must to help with hook grip!

Cool Down

Childs pose with arms – 2 minute total time

Down dog – 2 minute total time

Extender arm lizard -2 minutes each side

Twisted cross pose – 1 minutes each side

Nutrition Tip

Eat Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fiber and various other nutrients.

Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease

Additionally, about 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism .

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates