15/07/16

Posted on Posted in Workout of the day

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!

Gymnastics

Pull-ups (4-4-4-4-4-4-4-4-4-4)

Every 90 seconds x 10, perform 2-4 strict, tempo pullups.

Cadence is a two second pull-up (concentric phase), four second lower down (eccentric phase). Be strict with form but especially be strict with cadence.

Scaling option: Ring rows only

Metcon

Metcon (Time)

4 rounds for time:

10 cal row

15 toes to bar (knee raise as scale)

20 Russian KB swings (swing to collar bone height) 24/16kg