30/09/15

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CrossFit Taipan – CrossFit Warm-up (No Measure) Skipping technique Tabata skipping Stretch Weightlifting Back Squat (5-5-5-5-5-5) Metcon Metcon (AMRAP – Rounds) EMOM 16: Odd – 10 burpees Even – 15 situps

28/09/15

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CrossFit Taipan – CrossFit Warm-up Warm-up (No Measure) 5 rounds of row 30:30 work/rest Build speed from 50% to 90% Stretch Gymnastics Pull-ups (5 x Max sets) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

26/09/15

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CrossFit Taipan – CrossFit Warm-up (No Measure) Run 800m THEN 3 rounds: 5 wall balls 5 ring rows Mobility Metcon Metcon (AMRAP – Reps) ‘Deck of cards’. AMReps: Hearts: Burpees Diamonds: Ring rows Clubs: Box jumps Spades: KB Swings Joker 1: Run 400 with medicine ball, 9kg Joker 2: 20 calorie row Cut-off at 40 […]

25/09/15

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CrossFit Taipan – CrossFit Warm-up (No Measure) Tabata skipping Stretch Front Squat (2-2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP: 5 medicine ball cleans, 9kg/6kg 10 ring rows 15 sit-ups

23/09/15

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CrossFit Taipan – CrossFit Warm-up (No Measure) Run 400m Tabata Hollow/Superman hold Stretch Weightlifting Shoulder Press (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP: 7 pushups 7 situps 7 KB swings, 24kg/16kg

22/09/15

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CrossFit Taipan – CrossFit Warm-up Junkyard dog (No Measure) Run 400m Junkyard dog Stretch Hang Power Snatch Technique work, build up to heavy triple Metcon (Time) For time: 21-15-9 of Wall balls, 9kg/6kg, 10ft/9ft Box jumps

21/09/15

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CrossFit Taipan – CrossFit Warm-up (No Measure) Row 500m THEN 2 rounds: 5 pushups 5m X-band walk THEN Stretch Weightlifting Back Squat (3-3-3-3-3) Metcon Metcon (Time) 21-15-9: Air squat Burpees

19/09/15

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit Warm-up (No Measure) Run 400m THEN 3 rounds: 5 ring rows 5 pushups 5 air squats THEN Mobility Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 50 calorie row 40 burpees 30 air squats 20 pushups 10 ring rows