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 Power 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 (7 Rounds for time)

LITE (Scale)

5 rounds each for time of:

5 power snatches 30/20

1 sub-1:00/1:05 200-m sprint

Rest 1min


7 rounds each for time of:

5 power snatches 50/35

1 sub-0:50/0:55 200-m sprint

Rest 1min


7 rounds each for time of:

5 power snatches 60/40

1 sub-0:40/0:45 200-m sprint

Rest 1min

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

This workout requires you to find a balance between speed and pacing. You want to rest as little as possible while still meeting the time requirement to avoid extra runs. Pick a run pace that requires a strong effort but is a few seconds slower than your max effort. Use the same load on the snatch that you would use for Grace or Isabel.


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