CrossFit Territory – CrossFit

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Partner alternating

2x 20m banded forward running ( bounding)

2x 20m banded backwards running ( bounding)

1x 20m banded two jumping

1x20m Banded hopping 10m right 10m left

5 short specific practices of the standing triple jump.


2 minutes each side low dragon


Standing Triple Jump (Distance)

Two Foot Jump to Hop, Hop, Step and then Jump
1o minutes total time.

Workout of the day

Rowing Intervals 10x200m (10 Rounds for time)



1 minutes rest
You may choose from the following:

Run 200m

Row 200m

Bike 400m

Ski 200m

or combination of both

This workout is great as a partner wod 1:1


Lizard -1 minute each side

Dragon – 1 minute each side

Pigeon – 1 minute each side

supine twisted cross 1 minute each side

Nutrition Tip

Calculate Your Recommended Protein Intake?

Protein is essential for life. It provides the building blocks for your body’s tissues, organs, hormones, and enzymes. This macronutrient is crucial for building and maintaining muscle mass. It also increases satiety, which is why it’s so important to get enough protein when you’re limiting your calories to meet a fat-loss goal.


The amount of protein you need depends on your weight, goals, and lifestyle. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound for a sedentary person.[1] However, if you do intense workouts or have a physically demanding job, you’ll need more.[2] While the average healthy diet provides enough protein for most people, it may benefit you to bump up your intake if you exercise to build muscle or lose fat, either from dietary protein or supplements.

If your goal is to lose weight, increasing the protein in your diet can help you lose more fat and preserve more lean mass, which explains the popularity of low-carb, high-protein diets.[3] But it’s also important to save room in your diet for other crucial nutrients. Make sure you’re eating enough fat, carbohydrates, fiber, vitamins, and minerals to keep your body energized and operating at peak performance.

The protein calculator on this page takes your body-composition goals and activity level into account to estimate your protein needs. Everyone is different, though, so experiment to find the right level of protein for your body. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well.


Amino acids are the building blocks that make up protein. There are 20 different amino acids in all, and different proteins provide different combinations of amino acids in varying ratios.

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