Workout of the Day

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 3-5min coach demo Then 5 reps of each exersice wilst setting up. Mobility If time permitts- sphinx/seal pose 2min Workout of the day Filthy Fifty (Time) For Time: 50 Box jumps, 24″… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 reps of each Clean Deadlift Hang power clean Hang clean Clean Mobility Lifting Stamina Metcon (AMRAP – Reps) On every 1 minute for 10 minutes. 1 clean + 1 Pull up… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 push up 10 ring row/ pull up 10 air squats 1 lap of the building Mobility 2 minute banded lat stretch Upper Body Strength Bench Press (OE2min 10-7-7-5-5) LITE Same as… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 5-4-3-2-1- Kettlebell swings Air Squats Push up Mobility Partner rack PNF 1 min each side Lower body Stamina Metcon (AMRAP – Reps) LITE (Scale) On every minute for 8 minutes Odd- 10… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Shoulder dislocates Warm-up 5 Snatch Deadlift 5 Hover high pull 5 Power snatch 5 OHS 5 Snatch Olympic Lifting Hang Power Snatch (OE2min-3-3-3-2-2-2) Hang Power snatch 5-5-5-5-5-5 Goal is if your feeling… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded bully 2 mins each side Warm-up Tabata Pendlay row Push ups KB DL Box dips Upper Body Stamina Metcon (Weight) LITE (Scale) 4 rounds of 2:1 10 Pendlay row 10 Knee… Read more »

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 »