Workout of the Day

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 7-5-3 Back Squats Push ups Ring row Mobility Banded Couch stretch 1 minute each side Lower Body Strength Back Squat (OE4min 10-10-7-5) LITE Same as rx however light to moderate Goal is… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA High hang db clean Knee raise Db power clean Double under Mobility 2 minute child pose shoulders Lifting Stamina Metcon (AMRAP – Reps) LITE (Scaled) 2 rounds of 4:1 20 high… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Run 1 lap 10 KB deadlift 10 ring row 10 gate burpees Mobility Banded lat stretch 2 minutes each side Upper Body Strength Weighted Pull-ups (OE2min 7-5-5-3-3) LITE Use differnt bands as… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds of 10 OHS 10 DB box step overs Mobility 2 minute banded hip flexor stretch Lower body Stamina Metcon (AMRAP – Reps) LITE (Scale) On every 2 minute for 10… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 high hang snatch high pull 10 high muscle snatch 10 below knee muscle snatch 10 Muscle snatch Mobility Shoulder dislocates over grasp and under grasp Olympic Lifting Muscle Snatch (OE2min-3-3-3-2-2-2) LITE… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 9-7-5 Dumbbell psuh jerk Ab mat sit ups Mobility 2 minute each side banded lat stretch Workout of the day Upper Body Stamina Metcon (AMRAP – Reps) LITE (Scaled) 5 rounds of… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Tabata KB sumo deadlift Handstand hold KBS Push ups Mobility 2 minute seated straddle Lower Body Strength Sumo Deadlift (OE3 min 5-5-5-5-5) LITE Light sumo deadlift Goal today is 2-3 set warm… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Hang power snatch Push up Hang power Snatch Knee raise Mobility 2 minute Shoulder dislocates Lifting Stamina Metcon (AMRAP – Reps) LITE (Scaled) 3 rounds of 3:1 15 hang Muscle Snatch… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 jerk dips 10 heave jerks 10 jerk drops (tippy toes) 10 split jerk Mobility 2 minutes banded lat stretch Upper Body Strength Split Jerk (OE 2min- 3-3-3-3-3-3) LITE 5-5-5-5-5-5 Todays goal… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds of 15 KB SDHP 30 Double unders Mobility 2 minute banded hip flexor stretch Lower body Stamina Metcon (Weight) LITE (Scale) On every minute for 10 minutes 1st-10 Sumo Deadlift… Read more »