Thursday

CrossFit Territory – CrossFit

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Warm-up

5-4-3-2-1-

Kettlebell swings

Air Squats

Knee Raises

Mobility

Lower body Stamina

Metcon (AMRAP – Reps)

LITE (Scale)

On every minute for 8 minutes

Odd- 10 Front Squats

Even- Max effort Knee Raise

General (Rx)

On every minute for 8 minutes

Odd- 10 Front Squats 50/35

Even-Max effort Knee to elbows

Competitors (Rx+)

On every minute for 8 minutes

Odd- 10 Front Squats 70/45

Even- Max effort Toes to bar
Strategy

Front squats are from the ground. You must be able to do the front squats weight. The score for this workout is the total amount knee raise, knee to elbows or toes to bar.

Equipment

Gymnastic grips, knee sleeve, lifting shoes

Workout of the day

Metcon (Time)

LITE (Scale)

For time

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

Kettlebel swings

Air Squats

General (Rx)

For time

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

Kettlebel swings 24/16

Wallballs

Competitors (Rx+)

For time

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

Kettlebel swings 32/24

Wallballs targets
Strategy

Workout cut of is 17 minutes. This could be done unbroken however if you need to break everything into 2-3 sets.

Equipment

Knee sleeves.

Cool Down

Puppy dog pose- 3 minutes total time

Low dragon pose 2 minutes each side

Half saddle pose 1 minute each side

Standing stradle 2 minutes total time