CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 13 (No Measure)
3 rounds, 20 seconds on each:
Pushups
Kipping swing / Active hang
Single-leg deadlift
Lunges
Squats
QUALITY NOT SPEED!
Weightlifting
Shoulder Press (3-3-3-3-3)
Aim for 80-90%+ of 1 rep max.
Demonstration:
https://www.youtube.com/watch?v=xe19t2_6yis
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP:
14 burpees
14 KB Russian KB swings, 24/16kg
14 Ab-mat situps
Burpee:
https://www.youtube.com/watch?v=TU8QYVW0gDU
Russian KB swings to collarbone height only:
https://www.youtube.com/watch?v=vdezTMulJ-k
Ab-mat situp:
https://www.youtube.com/watch?v=_HDZODOx7Zw