Workout of the Day

Wednesday

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 Power Snatch (OE2mins 3-3-3-2-2-2) LITE Hang Power Snatch 5-5-5-5-5-5 Strategy Focus on Hip contact… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 3 rounds 10 push ups 10 ring rows Mobility 5 to 10 reps or sconds of each Prone Overhead shoulder raises Prone overhead shoulder pulses Prone press Prone press pulse Isometric hold… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10m band walk forwards 10 mountain climbers 10m band walk backwards 10 mountain climbers 10m band walk left 10 mountain climbers 10m band walk right 10 mountain climbers Mobility Lunge and reach… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Lizard pose 2 minutes each side Stamina Metcon (Weight) LITE (Scale) OE2 minutes for 5 rounds: 5 Banded Strict chins +15 Sit ups GENERAL (Rx’d) OE2 minutes for 5 rounds 5 Strict… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Barbell Warm Up Using a PVC in skills format clean deadlift Power clean high hang clean Clean Mobility Childs pose with shoulders 3minutes total time Weightlifting Clean (OE 2min 3-3-2-2-1-1) LITE Power clean… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA handstand Hold Bike Push up Ring row Mobility 3 minutes total time straddle Skill Metcon (5 Rounds for calories) LITE (Scale) OE3 minutes for 5 rounds: 5 wall walk or 2… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 5-4-3-2-1 Power clean and jerk Walking burpee Mobility Pigeon pose 2 minutes each side Workout of the day Metcon (5 Rounds for reps) LITE (Scale) 5 3-minute rounds of: 7 Power clean… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Skills format shoulder dislocates Snatch pull Scarecrow snatch OHS power snatch Mobility banded hip flexor stretch 2 minutes each side CrossFit Power Snatch (OE2min 3-3-2-2-1-1) LITE PVC 10-10-10-10-10- Strategy Time to hit… Read more »

Friday

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