Monday

CrossFit Territory – CrossFit

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Warm-up

2 rounds

9 Back Squats

15 Box Step ups

21 Ab Matt Sit ups

Mobility

Banded Couch stretch 1 minute each side

Lower Body Strength

Back Squat (OE3min 5-3-3-1-1)

LITE

10-10-7-7-5

Strategy

Your goal today is to set a new 1RM. Check your old 1RM and aim to finish 5% better. Jump weight in 10% increments.

Equipment

Lifting shoes, knee sleeve, wraps, belt

Workout of the day

Metcon (AMRAP – Rounds and Reps)

LITE (Scale)

As many rounds as possible in 15 minutes:

10 Air squats

15 Box step ups

20 Ab mat sit ups

General (Rx)

As many rounds as possible in 15 minutes:

10 Dumbell front Squats 20/10

15 Box jumps

20 Ab mat sit ups

Competitors (Rx+)

As many rounds as possible in 15 minutes:

10 Kettlebelll front squats 24/16

15 Box jump over

20 Ab mat sit ups Medball
Strategy

Pick level that allow you to go each movement unbroken

Equipment

N/A

Cool Down

Half saddle-2 minutes each side

Bound angle -2 minutes

Single leg Forward fold-2 minute each side

Seated straddle – 2 minutes