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


Childs pose with shoulders 3minutes total time


Hang Snatch (OE 2min 3-3-2-2-1-1)


Hang Power clean



If your feeling good hit 90% or 1RM

If you haven’t snatched in a while work up to triples and doubles at 70-80% . Todays goal is speed under the bar.


Knee Sleeve , Belt, Thumb Tape, and weightlifting boots.

Workout of the day

Metcon (Time)

LITE (Scale)

For time:

15 Power snatches

30 knee push-ups

12 Power snatches

24 knee push-ups

9 Powert snatches

18 knee push-ups


For time:

15 Power snatches 40/30

30 push-ups

12 Power snatches

24 push-ups

9 Power snatches

18 push-ups


For time:

15 Power snatches 60/40

30 push-ups

12 Power snatches

24 push-ups

9 Power snatches

18 push-ups

This couplet is light and fast. Reduce the loading and aim to complete the snatches unbroken. Try to break the push-ups into as few large sets as possible. Intermediate athletes can complete this as prescribed.


Thumb tape for hook grip

Cool Down

Saddle Eagle- 1 minute each side

Dragon- 1 minute each side

Lizard- 1 minute each side

Twisted Lizard- 1 minute each side

Pigeon- 1 minute each side

Half Split- 1 minute each side

Nutrition Tip

How we are wired to sleep and why we have sleep problems

any people have heard of the concept that humans use the sun to adjust their biological clock. The overall driver of the biological clock is the circadian-rhythm controlling the SCN (suprachiasmatic nucleus for you neuro geeks out there)—often called the “master clock”.

But what does that really mean, what does the “master clock” really control, and what can we do about it?

To answer that, we have to talk a little bit of science—not too much—but some:

Humans (like every other life form on earth) use the light of the sun to regulate biological activities. Single-celled organisms and plants do it in a different way than more complex animals. We humans use our eyes. Our eyes have special nerve cells in them that sense a certain frequency of light (blue light), and let the rest of our bodies know—via our brain—what we should be preparing for. As the light decreases in our eyes, those nerves send that information to our brain’s “master clock” (SCN) which prompts the SCN to release chemicals that beget other chemicals, and ultimately change the activity levels of different areas of our brain, to get us ready for sleep. The SCN also notifies another area of our brain—called the pineal gland—that it’s time to start winding down, and in return the pineal gland starts secreting a hormone that many have heard of: melatonin.

Melatonin has many functions on many areas of the brain, but one of the main functions is to decrease our adrenal hormone secretions—because our adrenal gland’s job, is to keep us awake, alert, and ready for life.

Of course this is an oversimplification, and Dan Pardi (in his rightful awesomeness) will want to murder me over this explanation, but it gives us enough information to continue.

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