Monday
CrossFit Territory – CrossFit
Warm-up
2 round
10 plate bicep curls in a squat position
10 bird dogs
10 steps monster walk (front, back, side)
Lower body Stamina
Metcon (AMRAP – Rounds and Reps)
Lower body stamina
Level (scale)
As many rounds as possible in 12 minutes of:
8-12 Back squat
1 lap Run
Rest 1 min
Level2 (rx)
As many rounds as possible in 12 minutes of:
8-12 Back squat 60/40
1 lap Run
Rest 1 min
Level 3 (rx+)
As many rounds as possible in 12 minutes of:
8-12 Back squat 80/50
1 lap Run
Rest 1 min
12 increase weight
Don’t pace the squats 1 breath 1 squat cycle
Workout of the day
Metcon (Time)
Level 1 (scale)
3 rounds for time of:
15 Thruster 30/25
15 burpee
Level 2 (rx)
3 rounds for time of:
15 Thruster 40/30
15 lateral bar burpee
Level 3 (rx+)
3 rounds for time of:
15 Thruster 50/35
15 bar facing burpee
This is an all out sprint
Pick a weight that you can go unbroken on thrusters.
Rest over head and cycle breathing at both ends of the thruster
Cool Down
Twisted Cross – 1 minute each side
Thread the needle – 1 minute each side
Childs Pose – 2 minutes
Straddle – 2 minutes
