20/06/16

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!

Gymnastics

Strict pullups (10-10-10-10-10)

Every 2 minutes for 5 rounds, complete 10 strict pullups and 20 pushups between sets.

Overgrasp (pronated) grip only.

Scaling options: ring rows and push-ups off box.

Pullup:

https://www.youtube.com/watch?v=aAggnpPyR6E

Ring row:

https://www.youtube.com/watch?v=xhlReCpAE9k

Push-up:

https://www.youtube.com/watch?v=_l3ySVKYVJ8

Metcon

Metcon (AMRAP – Rounds and Reps)

15 mins AMRAP:

Row 250m

25 wall balls, 20lbs/14lbs, 10’/9′
Pick a HEAVY weight for the wall balls and go hard.