Thursday

CrossFit Territory – CrossFit

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Warm-up

TABATA

Overhead Squats – stick

KB Deadlift

Knee Raise

Row

Mobility

Quad Smash – 2 minutes each side

Lower body Stamina

Metcon (AMRAP – Reps)

Lite (Scaled)

6 rounds of 1:1

10 Overhead Squats – Stick

then Max Effort Knee Raise

General (Rx)

6 rounds of 1:1

10 Overhead Squats 40/30kg

then Max Effort Toes to Bar

Competitors (Rx+)

6 rounds of 1:1

10 Overhead Squats 50/35kg

then Max Effort Toes to Bar
Score is total knee raise/Toes to bar.

Workout of the day

Metcon (Time)

Lite (Scaled)

For Time:

21-15-9

Air Squat

Cal Row

Deadlift

General (Rx)

For Time:

21-15-9

Goblet Squat 24/16kg

Cal Row

Deadlift 70/45kg

Competitors (Rx+)

For Time:

21-15-9

Pistol Squat

Cal Bike

Deadlift 100/70kg
15min CAP

Make sure you hold good positon on the Deadlifts or drop back weight.

Cool Down

Forward Fold – 2 minutes

Pigeon – 1 minute each side

Supine Twisted Cross – 1 minute each side

Sphinx – 2 minutes