CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 10 (No Measure)
Run 400m
2 rounds of Cindy:
5 pullups
10 pushups
15 air squats
Stretch
Weightlifting
Overhead Squat (5-5-5-5-5)
Dave to coach technique. Practice with PVC, gradually move to working with barbells overhead. Build up weight over 5 sets, develop confidence and stability by pausing at the bottom of the squat.
Demonstration video:
https://www.youtube.com/watch?v=RD_vUnqwqqI
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
5 deadlifts, 80/60kg
10 bar-facing burpees
15 ab mat sit-ups
Deadlift demo:
https://www.youtube.com/watch?v=op9kVnSso6Q
Ab mat sit-ups:
https://www.youtube.com/watch?v=_HDZODOx7Zw