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


Banded couch super stretch 3 minutes each side.


Back Squat (OE3min 7-5-5-3-3)



For todays squats the 7s are a warm up set @ light moderate or 60%, the 5s we are aiming to moderate to heavy or 70-80% and the 3s are are max effort trying to hit at least 90-95%.


Weightlifting shoes, weightlifting belt, knee sleeves

Workout of the day

Metcon (AMRAP – Reps)

LITE (Scale)

As many rounds as possible in 15 minutes of:

10 Jumping pull up 6’

20 Air squats

Single unders


As many rounds as possible in 15 minutes of:

5 Chest to bar pull up

20 Wallball

60 Double unders


As many rounds as possible in 15 minutes of

3 Bar muscle ups

20 Wallball targets

60 Double unders

Protect the hands we sell gymnastic grips at the pro store.

Rx today work on hitting chest to bar pull ups and linking them. Rx+ you can definitely go unbrocken in all sets so pacing and cycle you reps is where the workout is won and lost


Gymnastic Grips

Knee Sleevs


Half saddle-2 minutes each side

Bound angle -2 minutes

Single leg Forward fold-2 minute each side

Seated straddle – 2 minutes

Nutrition Tip

This week all nutrition info is on zone diet.

Each day click and save the link to your phone and add it to your personal library

Below is a go to youtube clip on measuring your meals with zone.

CrossFit – A Competitor’s Zone Prescription: Part 3