CrossFit Territory – CrossFit

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Barbell Warm Up

In skills format

5 Clean Deadlifts

5 Hang Clean Pulls

5 Scarecrow Cleans

5 Hang Power Clean

5 Front Squats

5 Hang Clean


Childs pose with shoulders 2 minutes


Hang Clean (OE2min 3-3-3-2-2-2)


Hang Power clean



If your feeling good hit 90% or 1RM

If you haven’t cleaned 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:

35 wall-ball shots

35 jumping pull-ups

20 wall-ball shots

20 jumping pull-ups

10 wall-ball shots

10 jumping pull-ups


For time:

50 wall-ball shots

50 pull-ups

35 wall-ball shots

35 pull-ups

20 wall-ball shots

20 pull-ups


For time:

50 wall-ball targets

50 C2B pull-ups

35 wall-ball targets

35 C2B pull-ups

20 wall-ball targets

20 C2B pull-ups

Reduce the reps so the first round of wall-ball shots can be completed unbroken. Throughout the workout each set of reps should require only two to three sets to complete.


Knee Sleevs


Dragon-2 minutes each side

Saddle -3 minutes

Forward fold-3 minutes

Nutrition Tip

The Lifter’s Guide to Magnesium: What This Nutrient Does for Strength

Ask the average strength athlete to list the supplements they can’t live or lift without, and the list will probably stop at protein powder and creatine. Folks with a higher budget might add fish oil, branch chain amino acids, beta alanine, zinc, and other useful pills and powders that can improve performance in and out of the gym. But generally speaking, magnesium rarely appears under essential supplements for strength athletes.

That’s bad news, since most Americans are deficient in magnesium – it’s actually the second most common deficiency in developed countries after Vitamin D – and it’s one of the most important nutrients for strength athletes in particular.

What’s the Big Deal?

It might be helpful to think of magnesium as the relaxation nutrient: it improves sleep quality, stress levels, blood pressure, and it even relaxes the muscles within the digestive tract. (That means it helps you poop, which is why too much of the stuff can cause diarrhea.)

“The side effects, so to speak, of magnesium insufficiency are similar to just experiencing stress,” says Kurtis Frank, the research director at “It’s likely that people don’t realize they have low magnesium simply because they think they’re stressed out. The most common theory as to why is that magnesium serves as a ‘placeholder’ in the NMDA receptors in our nerves, which cause excitement and stimulation. If magnesium is low, then there’s more passive stimulation of the NMDA receptor.”

Low magnesium, then, can cause a lot of the problems associated with high stress, namely sleep problems and high blood pressure. But an adequate intake, in addition to better recovery and a link with higher testosterone levels, has another important benefit for athletes: it helps to relax muscles and reduce cramping.

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