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