Workout of the Day

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded hip flexor (60 sec each side) Warm-up walking lunge 10m 10 knee raise 10 air squats walking lunge Lower Body Strength Barbell Back Squats (OE3 min 7-5-5-3-3) Workout of the day… Read more »

Wedneday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Alt Min for 6 min Min 1 – Thoracic Wall Windmill (30 sec left/30 sec right) https://www.youtube.com/watch?v=RD2XucPSgRI Min 2 – 3 wall walks (Rx+/Rx) or 5 prone hold shoulder taps (lite) Min… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded Lat Stretch Warm-up 9-7-5 Ring row Empty Barbell SDHP Push Up Upper Body Stamina Metcon (AMRAP – Reps) level 1 (scale) On every minute for 12 min 1st min – 8-12… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Shoulder Dislocates Warm-up Snatch high pull Muscle snatch Scare crow Snatch Power snatch Weightlifting Hang Power Snatch (OE2MIN-3-3-3-2-2-2) Workout of the day Metcon (AMRAP – Reps) Level 1 (SCALE) As many rounds… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds 10 shrug pull-ups (only activating the scaps before you pull up) 10 scap push-ups 20 single unders or DU Metcon (Time) Lite Run around the building 10 Deadlfit 40 Pull… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Tricep Smash – 1 minute each side Warm-up TABATA Shoulder Press Ring Row KneePush Up Row Upper Body Strength Shoulder Press (OE2min 7-7-5-5-3) LITE 5-5-5-5-5 Goal is to work up to a… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Calve Smash – 2 minutes each side Warm-up 10 Cal Row/Bike 10 step Monster Walk 10 Thruster 5 Deadlift *light weight 5 Deadlift – add weight Lower Body Strength Deadlift (OE3min 5-5-3-3-1-1)… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Quad Smash – 2 minutes each leg Warm-up 2 rounds 5 ring rows 5 push-ups 10 lunges Lifting Stamina Metcon (AMRAP – Reps) Lite AMRAP 15 min 10 Overhead lunges (left) 8,12,16,20….. Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Tricep Smash – 2 minutes each side Warm-up TABATA Scap Pull up Shoulder Press Beat Swings Handstand Hold Upper Body Stamina Metcon (AMRAP – Reps) Lite (Scaled) 6 rounds of 1:1 7… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded Hip Flexor Super Stretch – 2 minutes each side Warm-up 10 step Monster Walk 10 Air Squats 10 Burpees 10 Straight Leg Deadlift 20 sec Plank Hold Lower body Stamina Metcon… Read more »