01/07/16

Posted on Posted in Workout of the day

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