Wednesday

CrossFit Territory – CrossFit

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Warm-up

250m Row

10 Box Dips

10 Hang Power clean

10 Front Squat

Mobility

Tricep Smash – 2 minutes each side

Lifting Stamina

Metcon (Time)

LITE (Scaled)

4 rounds of 2:1

8 Hang Power Clean

8 Box Dips

Max time Prone Hold

General (Rx)

4 rounds of 2:1

8 Hang Clean 40/30kg

8 Banded Ring Dips

max time Handstand Hold

Competitors (Rx+)

4 rounds of 2:1

8 Hang Clean 60/40kg

8 Ring Dips

Max time Handstand Hold
Focus on barbell cycling, Smooth is fast. Rx & Rx+ must squat below parallel each reps.

Score is total time.

Workout of the day

1-Mile Run (Time)

Max Effort 1-Mile Run
-7 laps of the building

-400m track x 4

OR

2k Row (Time)

Max Effort 2k Row

Finisher

Metcon (No Measure)

2 rounds for Quality:

20 Banded Pull aparts

10 Dumbbell Reverse flys

20 Banded Pull aparts – Elbows tucked

10 Dumbbell Bent Row
Focus on holding quality with all movements, nice and controlled.

Banded pull aparts – yellow band

Cool Down

Calf stretch – 1 minute each side

Childs Pose – 2 minutes

Dragon – 1 minute each side

Twisted cross – 1 minute each side