Workout of the Day

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 »

Wedneday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds of 6/10 cal ski/row/run 10 cleans with a wallball 10 hollow rocks Lower body Stamina Metcon (AMRAP – Reps) Lite Alt min for 12 min Min 1 – 200/150m run… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility 60-second deep squat hold Warm-up 5 snatch deadlift 5 hang snatch pull 5 snatch balance (pause for 3 seconds in the bottom) 5 hang snatch at the knee Weightlifting Snatch Complex (OE2… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Partner Assisted Thoracic Spine and Shoulder Stretch 30 sec each x 2 rounds https://www.youtube.com/watch?v=PRGc9hcXGaQ *if you cannot hang from the bar, stand on on your tippy-toes to support your bodyweight Warm-up 2… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds 10 cal row/assault bike /ski 20 sec Russian Baby Maker *https://www.youtube.com/watch?v=g0LeYOeGB4M then With the Coach Leading 5 hang deadlifts at the knee 5 clean hang high pulls at the knee… Read more »

Friday

CrossFit Territory – CrossFit Closed Today Happy New Year Team, thank you for all the support this year, without you, there is no us! View Public Whiteboard