Workout of the Day

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds 8/5 cal Assault bike 10 prone hold shoulder taps 10 plate bent over row (pause and squeeze at the top for 10 seconds) Upper Body Strength Push Press (OE2 min… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 9,7,6 Cal Row x2 Single under or double under then 5 reps of each Pause back squats (5 sec) Snatch balance Hang Snatch Partner Workout Metcon (Time) For Time (with a Partner)… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 3,2,1 Wall Walks x2 inch worm push ups Rolling Clock Metcon (Time) Lite 0-4 mins Reverse tabata bear crawl for 8 rounds- max distance 10sec bear crawl/20sec rest 4-15 mins 2,4,6,8,10 Ring… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds 10m side monster walk and back 20 lock clamps (each side) *https://www.youtube.com/watch?v=IYXX6srBMhE 10 hollow rocks/modified hollow rocks Lower body Stamina Metcon (AMRAP – Rounds and Reps) Lite Every 2 min… Read more »

Wedneday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Clean Barbell Warm-up 5 rack delivery 5 tall muslce cleans 5 front squats 5 tall cleans 5 pressing cleans 5 clean grip overhead squat *[https://www.youtube.com/watch?v=oaUrbXs5fe0](https://www.youtube.com/watch?v=oaUrbXs5fe0) Weightlifting Clean + Jerk (OE3 min 3+1,… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10,7,5 Scap pull ups Air Squats Scaled rope climbs Upper Body Stamina Metcon (AMRAP – Rounds and Reps) Level 1 (Lite) EMOM till failure 5 Eccentric HSPU (3 second lower) or 12/10… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Alt Min for 6 min Min 1 (group 1) – Upper back roll over medball *actively press hands above the head and push head through Min 2 – 5 reps Overhead squat… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds 60 sec glute hold 10 single glute thrusters (each leg) 20 prone hold shoulder taps Metcon (Time) Lite Buy In: Assault Bike 1.5/1k Then 10 RFT: 12 Wall Ball Shots… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Mobility 1 min KB calf stretch (each side) 4 chin-ups (each one hang 5 sec at the bottom) * use bands if required to assist you to lift yourself up, but I want… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds 5 windmill (each side) *5 windmills (each side) 5 BW kang squats *https://www.youtube.com/watch?v=TPp6AQCCgOY 5 ring rows Rolling Clock Metcon (Time) Lite 0.00 – 10.00 5 rds Every 2 min 10… Read more »