Workout of the Day

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds with an unloaded barbell: 5 Clean Deadlift 5 Clean Pull 5 Scarecrow Clean 5 Hang Clean Mobility Rack mobility – 2 minutes Olympic Lifting Hang Clean (OE2min 3-3-3-2-2-2) LITE Hang… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds of: 10 Scap Pull up 10 Beat swings 10 Cal row 10 sec Handstand Hold Mobility Banded lat stretch – 2 minutes each side Upper Body Stamina Metcon (Calories) Lite… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Single skip RDL Knee raise Air Squat Mobility Bandend hip flexor super stretch – 2 minutes each side Lower Body Strength Deadlift (OE3min 7-7-5-5-3) LITE 5-5-5-5-5 Focus on holding good position…. Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 100m run 10 Cal row 10 Box step up 10 Knee Pushups 10 Kettlebell swings 10 Dumbbell cleans (power if doing Lite option) Mobility Calf Smash – 2 minutes each side Endurance… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm up GAME! Stick Game Mobility Tricep Smash – 2 minutes each side Lifting Stamina Metcon (AMRAP – Reps) Lite (Scaled) 6 rounds of 1:1 5 Hang Power Snatch then max effort Burpee… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Bench press Rope Scales Handstand Hold Ring Row Mobility Banded Bully – 2 minutes each side Upper Body Strength Bench Press (OE2min 10-10-7-7-5) Lite 5-5-5-5-5 Goal is to work up to… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 12-9-6 Kettlebell Swing Air Squat Kettlebell Deadlift Mobility Quad Smash – 2 minutes each side Lower body Stamina Metcon (AMRAP – Reps) Lite (Scaled) Every minute on the minute for 12 minutes:… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 Shoulder dislocates *with stick 10 Snatch Deadlift 10 Snatch High Pulls 10 Scarecrow Snatch 10 High Hang Snatch 10 Hang Snatch Mobility Trap Smash – 2 minutes each side Olympic Lifting… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA RIng Rows Push ups Single unders Push press Mobility Calve smash – 2 minutes each side Upper Body Stamina Metcon (AMRAP – Reps) Lite (Scaled) 6 rounds of 1:1 10 Ring… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds of: 10 step Monster walk *each direction 10 Good mornings 10 Back Squats 10 Knee Raise Mobility Banded Hip Flexor Super Stretch – 2 minutes each side Lower Body Strength… Read more »