monday

CrossFit Territory – CrossFit

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Barbell Warm Up

Skills session format

5 Pause back squats (3s)

5 Eccentric back squats (5 seconds down)

5 barbell side lunge each side

5 Good mornings

5 jumping back squats

Mobility

Banded couch super stretch 3 minutes each side.

Weightlifting

Back Squat (OE3min 5-5-3-3-1-1)

LITE-8-8-8-8

Strategy

Today is a great day to test out your 1Rm. Work your numbers back from 105%. If you are doing Territory barbell then only do your taper percentage.

Equipment

Weightlifting shoes, weightlifting belt, knee sleeves

Workout of the day

Metcon (Time)

LITE (Scale)

For time:

21-18-15-12-9-6-3

Air Squat

Cal bike

GENERAL (Rx’d)

For time:

21-18-15-12-9-6-3

Dumbbell thruster 15/10

Cal Row

COMPETITORS ( Rx+)

For time:

21-18-15-12-9-6-3

Kettlebell thruster 16/12

Cal Row

17 minute cut
Strategy

No need to a hard and fast, pick a comfortable pace as this workout is very gassy. Look to break thrusters from the start in thirds or halves and kick from the 12s or 9s

Equipment

Weightlifting shoes, weightlifting belt, knee sleeves

Cool Down

lizard – 2 minute each side,

Saddle Pose – 3 minutes total time,

seated forward fold – 2 minute total time,

Sphinx – 1 minute total time,

bounded angle – 2 minutes total time,

Nutrition Tip

If you are looking to measure your own meals, then download CfJ 21 PDF off the internet. It will explain the zone measuring system, which is the easiest way I have found to measure meals. It’s very basic nutrition advice and very easy to learn.