Workout of the Day

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10-8-6-4-2 deads Push ups Mobility Couch super stretch (banded) 2 minutes each side. Strength Deadlift (OE3min 7-7-5-5-3) LITE-8-8-8-8-8 Strategy Today focus on lift and set not touch and go. Use alternate grasp… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 5-4-3-2-1 strict Pull ups/Ring row Kettlebell swing Mobility Pigeon pose 2 minutes each side Workout of the day Metcon (5 Rounds for reps) LITE (Scale) 5 2-minute rounds of: 5 Push Ups… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Barbell Warm Up 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 3minutes total time Weightlifting Hang… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 20m led 10 Ring row 20m sled 10 dips 20m sled Mobility 3 minutes total time straddle Skill Metcon (5 Rounds for reps) LITE (Scale) OE2 minutes for 5 rounds: 3 Pull… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Break into groups of Rx- 5 reps of each movement whilst setting up (left side of gym) Intermediate- 5 reps of each movement which coach on standby (right side front of gym)… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10-8-6-4-2 Push Press Row Cal Mobility Tricep Smash Barbell in the rack, tricep on the bar and moving from flextion to extension. 1 minute each side. Weightlifting Push Press (OE2min 7-5-5-3-3) LITE… Read more »

Saturday

CrossFit Territory – CrossFit Partner workouts are always a heap of fun! If you don’t have to have a pre-planned partner, come down to the gym and we can find you someone! or we can make one team of 3… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 air squats 10 step ups 10 hang power cleans 10 box dips Mobility 2 min each side knee to wall mobilzation Skill Workout Metcon (AMRAP – Reps) LITE (Scale) OE2 minutes… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 5-4-3-2-1 Push Ups KBS then 200m run Mobility Banded couch super stretch Endurance Workout Metcon (Time) LITE (Scale) 4 rounds for time: 15 Push ups 30 Kettlebell swings 800m run GENERAL (Rx’d)… Read more »

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 »