Workout of the Day

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 5 rounds of 20m shuttle 5 PVC OHS Mobility 2 minuet each side Lizard Benchmark Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Cool Down… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 3 rounds 10 seconds on 10 seconds off Handstand hold Ring row Push up Mobility Lizard pose 2 minutes each side Stamina Metcon (AMRAP – Reps) LITE (Scale) OE2 minutes for 5… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Barbell Warm Up In skills format 5 Clean Deadlifts 5 Hang Clean Pulls 5 Scarecrow Cleans 5 Hang Power Clean 5 Front Squats 5 Hang Clean Mobility Childs pose with shoulders 2 minutes… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 200m run 10 DB Deadlift 200m row 10 DB muscle snatch 400m bike 10 DB OHS Mobility 3 minutes total time straddle Skill Metcon (5 Rounds for reps) LITE (Scale) OE2 minutes… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Push press Knee raise Walking burpee Ring row Mobility Double pigeon-2 minutes each side Workout of the day Metcon (5 Rounds for time) LITE (Scale) 5 rounds for time of: 10… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10-8-6-4-2 deads Box step up Mobility Couch super stretch (banded) 2 minutes each side. Strength Deadlift (OE3min 3-3-2-2-1-1) LITE-8-8-8-8-8 Strategy Today focus on lift and set not touch and go. Use alternate… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 3 rounds of 10 seconds on 10 seconds off Handstand holds Knee push ups Box dips Mobility Child’s pose with shoulders 2 minutes Benchmark JT with Sam Briggs https://youtu.be/qjqCZkzci_4 J.T. (Time) 21-15-9… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Mobility 10 shoulder dislocates Barbell Warm Up Snatch Deads Hang snatch High pulls Scarecrow snatch OHS Power snatch Weightlifting Snatch (OE2mins 3-3-2-2-1-1) LITE Hang Power Snatch 5-5-5-5-5-5 Strategy Focus on Hip contact and… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Lizard pose 2 minutes each side Stamina Metcon (Weight) LITE (Scale) OE2 minutes for 5 rounds: 8 Floor press +10 step up GENERAL (Rx’d) OE2 minutes for 5 rounds 8 Bench press… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Barbell Warm Up Skills session format 5 Pause back squats (3s) 5 Eccentric back squats (5 seconds down) 5 barbell side lunge each side 5 Good mornings 5 jumping back squats Mobility Banded… Read more »