Thursday

CrossFit Territory – CrossFit

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Mobility

Banded Lat Stretch – 2 minutes each side

Warm-up

9-7-5

Ring row

Cal Bik/Row

Knee Push up

Upper Body Strength

Metcon (Weight)

Lite

Alt minute for 14 mins

Min 1 – Eccentric Pull Ups

Min 2 – Push Ups

Rx

Alt minute for 14 mins

Min 1 – 5 Weighted Pull ups

Min 2 – Strict HSPU or Just Lowering down

Rx+

Alt minute for 14 mins

Min 1 – 5 Weighted Pull Ups

Min 2 – Strict Deficit HSPU
Goal for alternate minute is to increase weighted pull up and finish heavy

Workout of the day

Metcon (AMRAP – Rounds and Reps)

Lite (Scaled)

As many rounds as possible in 15 minutes:

10 Ring rows

12 Cal Bike

15 Deadlifts

General (Rx)

As many rounds as possible in 15 minutes:

10 Pull ups

12 Cal row

15 Deadlifts 60/40

Competitors (Rx+)

As many rounds as possible in 15 minutes:

10 Chest to Bar

12 Cal row

15 Deadlifts 80/60

Cool Down

Twisted Cross – 1 minute each side

Pigeon – 1 minute each side

Saddle archer – 1 minute each side

Single leg forward fold – 1 minute each side