CrossFit Territory – CrossFit

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Barbell Warm Up

Using unloaded bar in skills format

5 Front Squats

5 Push Press

5 Back Squat

5 Behind Neck Push jerk

5 Jerk Dips

5 Heave Jerk

5 Jerks


Tricep Smash

Barbell in the rack, tricep on the bar and moving from flextion to extension.

1 minute each side.


Split Jerk (OE2min 3-3-2-2-1-1)


Push Press



Goal today is to set a new 1RM. Make sure you check your old one and try to beat it by 5%.


Wrist wraps are a must if you dont have a strong wrsit position or if your weights are very heavy.

Workout of the day

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
LITE (scale)

Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box

Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box


Look to transition 5-10 seconds of the top of each minute.

Aim to maintain the same score per round

Keep count of total reps per round it will be easy to work out at the end


No equipment required

Cool Down

Archert pose – 1 minute each side,

Bound angle pose – 1 minute each side,

Extended arm lizard – 1 minute total time,

Doward Dog – 2 minute ,

Seal pose – 2 minutes,

Nutrition Tip


It’s easier to not overeat (or undereat!) if you have pre-portioned your meals ahead of time – Making the decision ahead of time removes the emotion out of ‘how much food should I eat’ or ‘should I go back for seconds’. You know you eat what is in that container… no more, or no less.

It has built in accountability (punishment) – If you pre-cook your meals, what happens if you don’t eat them? You throw them away – which is basically like throwing away the money you spent on the food. This is similar version of the strategy that helped Saint lose weight for his wedding. He bet a friend $500 that he would get in shape by his wedding day; not wanting to lose his money, he was pressured into actually making healthy changes!

Save some money! I’ll let you do the math about your specific situation, but when you do your own meal prep it is nearly always a strategy which saves you a ton of money compared to eating out. You can then spend that extra money on the important stuff (“Treat yo’self!”). And this doesn’t even factor in the costs we refuse to think about for some reason: the money we’ll spend on medication, hospital visits, surgery, and a shortened life span: you know, the REAL cost of living an unhealthy life.

It also saves you precious time! It seems like a large time investment up front, but you can make a week’s worth of meals in nearly the same time as it takes you to make a single meal. For the same reason the assembly line revolutionized mass production, the strategy of cooking everything at once will pay you dividends in extra hours in your week. Still complaining that you don’t have time to work out? Get a few extra hours back by meal prepping! Bazinga!

Avoid willpower demands – spend it elsewhere. If you know that you need to be eating what is in your pre-planned and pre-cooked meals, you just need enough willpower to cook once. Think about how many times you’ve gone into the week with good intentions, but by Tuesday or Wednesday