Monday

CrossFit Territory – CrossFit

View Public Whiteboard

Warm-up

5 jerk dips

5 push press behind neck

5 push jerk behind neck

5 drop split jerk behind neck

5 drop split jerks

5 split jerks

Mobility

Tricep Smash

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

1 minute each side.

Weightlifting

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

LITE

Shoulder Press

10-10-10-10-10

Strategy

Find and test your grip position tha supports a deeper recieving height.

Equipment

Wrist wraps, WL boots, belt.

Workout of the day

Metcon (Time)

LITE (Scale)

For time:

21-18-15-12-9-6-3

KB Deadlifts

Push up

GENERAL (Rx’d)

For time:

21-18-15-12-9-6-3

Deadlift 70/50

Push up hand release

COMPETITORS ( Rx+)

For time:

21-18-15-12-9-6-3

Deadlift 100/70

Handstand push up
Play it smart, play it safe.

Break sets into 3 sets until the 12s or 9s.

Rounding your back will automatically find you scaled no questions asked. So keep quality of intensity.

Cool Down

Saddle Archer -1 minute each side

Puppy Dog- 2 minute

Down Dog- 1minute

Bound Angle-2 minute

Sumo Squat- 2 minute

Thread Flat Needle- 1 minute each side