CrossFit Territory – CrossFit

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Barbell Warm Up

Using a PVC in skills format

clean deadlift

Power clean

high hang clean



Childs pose with shoulders 3minutes total time


Clean and Jerk (OE 2min 3+1-3+1-2+1-2+1-1+1-1+1)


Power clean 5-5-5-5-5-5


If your feeling good hit 90% or 1RM


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

Workout of the day

Metcon (Time)

LITE (Scale)

For time:

15 DB Hang power clean and press

100 single under

12 DB Hang power clean and press

100 single under

9 DB Hang power clean and press

100 single under


For time:

21 DB Power Clean and jerk 20/10

50 Double under

15 DB Power Clean and jerk

50 Double under

9 DB Power Clean and jerk

50 Double under


for time:

21 DB Power Clean and jerk 22/15

100 Double under

15 DB Power Clean and jerk

100 Double under

9 DB Power Clean and jerk

100 Double under

choose the workout that allows you to focus on intensity. don’t take on rx+ unless you are proficient at link double under for big sets


Speed rope

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

Mindset is everything when it comes to being successful. It doesn’t matter how talented you are or how many connections you have. If you don’t have the right mindset you won’t go very far. You’re always going to have a winner’s or loser’s mindset.

A winner’s mindset acknowledges that whatever adversity they face, they will become successful. A loser’s mindset gives up when the going gets tough. The majority of the population has a loser’s mindset, but that’s not why you’re reading this article. You want to develop a winning mindset, but it will be easier said than done.

Think of some great athletes in the world: Kobe Bryant, Michael Jordan, Tom Brady, Mariano Rivera, Lionel Messi. Do you think they excelled at their sport because they had a loser’s mindset? They developed the winner’s mindset that put them on the brink of greatness. A winner’s mindset is earned and certainly never given. When developing a winner’s mindset, we all must start somewhere.

Develop a Routine

The first step towards developing a winner’s mindset is developing a routine in your daily life. When you don’t develop a routine in your life, you let the world dictate how your day will go.

Plan exactly how your day will go the day before. Before the next day even starts, take a pen and a piece of paper and write out the five tasks you need to accomplish the next day that will allow you to move further ahead. These are critical tasks that shouldn’t involve answering emails. Your critical task list will determine how far you go.

Once the day starts and before you start on your task list, you will want to start with your morning routine. A morning routine will allow you to start your day with clarity. It is ideal you begin your morning routine before the sun is up. Your

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