16/06/16

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!

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