Workout of the Day

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 RDL 10 Banded Jumping jacks 10 front squat 10 step Banded lateral 10 good morning 10 burpees Mobility Trap Smash 2 minutes each side Lower Body Strength Deadlift (OE3min 10-10-7-7-5) LITE… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds of: 10 Knee raise 10 Plate Ground to Overhead 100m run (Wall and back) Mobility Calf Smash – 2 minutes each side Endurance Workout Metcon (AMRAP – Reps) LITE (Scaled)… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 250m Row 10 Box Dips 10 Hang Power clean 10 Front Squat Mobility Tricep Smash – 2 minutes each side Lifting Stamina Metcon (Time) LITE (Scaled) 4 rounds of 2:1 8 Hang… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds of: 10 push press 5 Box step up 10 Pendlay Row 5 Burpee Mobility Banded Lat stretch – 2 miutes each side Upper Body Strength Pendlay Row (OE2mins 10-10-7-7-5) LITE… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA DB deadlift knee pushups Air squats Ring rows Mobility Banded Hip flexor stretch – 2 minutes each side Lower body Stamina Metcon (AMRAP – Reps) LITE (Scaled) 6 rounds of 1:1… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Mobility DROM Leg swings forwards leg swings sidewards hip swings hip circles arm swings forwards arm swings backwards Warm-up 2 rounds of: 5 Beat Swings 10 ring row 30 single skips 10 DB… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 Shoulder Dislocates *stick 10 Snatch Deadlift 10 Snatch High Pull 10 Scarecrow Snatch 10 Hang Power Snatch Mobility Banded Lat Stretch – 1 minute each side Weightlifting Snatch Deadlift + Power… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds of: 10 step Banded Lateral Walk 10 Good Morning 10 Thrusters Mobility Dragon – 2 minutes each side Lower Body Strength Back Squat (OE3min 7-7-5-5-3) LITE 5-5-5-5-5 Goal is to… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Tricep Smash – 2 minutes each side Warm-up TABATA Burpee Ring row Push ups Row Upper Body Stamina Metcon (AMRAP – Reps) Lite (Scaled) 4 rounds of 2:1 10 Burpee then max… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Power Snatch Knee raise Dumbbell Power Snatch Air squat Mobility Puppy Dog pose 2 minutes Lifting Stamina Metcon (AMRAP – Reps) LITE (Scaled) 6 rounds of 1:1 6 hang power snatch… Read more »