Workout of the Day

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 Shoulder dislocates 10 Snatch deadlift 10 Snatch high pull 10 Scarecrow snatch 10 Hang power snatch Mobility Banded tricep stretch – 2 minutes each side Olympic Lifting Hang Power Snatch (OE2min… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Ring row Thruster Scap pull up Burpee Mobility Quad Smash – 2 minutes each leg Upper Body Stamina Metcon (AMRAP – Reps) Lite (Scaled) 6 rounds of 1:1 10 Ring row… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds: 10 steps monster walk (left, right, front & back) 10 Banded Good Mornings 10 Air Squats Mobility Banded hip flexor super stretch – 2 minutes each side Lower Body Strength… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm up GAME! Funnel Tag Mobility Trap Smash – 2 minutes each side Endurance Workout Metcon (3 Rounds for reps) Lite (Scaled) 0-10min As many rounds as possible: 10 Push ups (each) /… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 Power Clean 30 single under 10 Front Squat 10 Burpee 10 Muscle snatch 30 single under Mobility Straddle – 2 minutes Lifting Stamina Metcon (AMRAP – Reps) Lite (Scaled) As many… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 9-7-5 Ring row Cal Bik/Row Knee Push up Mobility Banded Lat Stretch – 2 minutes each side Upper Body Strength Weighted Pull-ups (OE2min 5-5-3-3-1-1) LITE Banded strict pull up 5-5-5-5-5-5 Work up… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds: 10 Air squat 10 Banded good morning (red band) 10 Knee raise 10 Kettlebell deadlift Mobility Banded hip flexor super stretch – 2 minutes each side Lower body Stamina Metcon… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 1 lap of building then 12-9-6 Push press Power snatch Mobility Childs Pose – 2 minutes Weightlifting Push Press (OE2min 3-3-2-2-1-1) LITE 5-5-5-5-5-5 Work up to a heavy single and focus on… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Box dips ring row Kettlebell swing single skip Mobility Tricep Smash – 2 minutes each side Upper Body Stamina Metcon (AMRAP – Reps) Lite (Scaled) Every minute on the minute for… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm up GAME! Lava Plates Mobility Calf Smash – 2 minutes each side Lower Body Strength Front Squat (OE3min 7-7-5-5-3) Lite 5-5-5-5-5 Goal is to work up to a heavy 3 reps. Workout… Read more »