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
Back Squat (3-3-3-3-3)
1. All 5 sets at 80%+ of 1 rep max.
2. Do not go heavier if you don’t feel confident.
3. Use a spotter who is confident in what they are doing.
4. Visit the link the following link for movement demonstration:
https://www.youtube.com/watch?v=ultWZbUMPL8
5. 20 mins to complete all sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
7 burpees
7 situps
REST 2 MINS
Burpee demonstration:
https://www.youtube.com/watch?v=TU8QYVW0gDU
Situp demonstration:
https://www.youtube.com/watch?v=_HDZODOx7Zw
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
7 pushups
7 squats
Pushup demonstration:
https://www.youtube.com/watch?v=_l3ySVKYVJ8
Squat demonstration:
https://www.youtube.com/watch?v=C_VtOYc6j5c