20/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 4 (No Measure) 5 rounds: 30:30 rowing Start at 70% capacity, increase gradually to around 90% pace. Stretch Thruster (Technique work, build to heavy triple) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

19/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 5 (No Measure) Run 400m Gym drills Stretch Weightlifting Bench Press (5-5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 40 double unders (80 single skips) 20 lunges 10 pushups

17/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 1 (No Measure) Row 500m THEN 3 rounds: 5 pushups 10 air squats 20 sec hollow hold Metcon Metcon (Time) In pairs, for time: 100 KB swings, 32/24kg 80 Wall ball sit ups, 9kg 60 Burpee box jumps, 24″/20″ 40 Toes to bar 20 Strict pullups

16/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 4 (No Measure) 5 rounds: 30:30 rowing Start at 70% capacity, increase gradually to around 90% pace. Stretch Power Clean (Technique work, build to heavy triple) Metcon Metcon (AMRAP – Reps) AMReps in 8 minutes: 2 power cleans, 70/50kg 2 lateral burpees 4 power cleans 4 lateral burpees […]

15/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 4 (No Measure) 5 rounds: 30:30 rowing Start at 70% capacity, increase gradually to around 90% pace. Stretch Gymnastics Pull-ups (5 x Max sets) Metcon Metcon (AMRAP – Reps) 20 min AMRAP: 3 x hill sprints 10 overhead walking lunges, 20/15kg 10 pushups Max reps ring rows RX+: […]

14/10/15

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CrossFit Taipan – CrossFit Warm-up Junkyard dog (No Measure) Run 400m Junkyard dog Stretch Weightlifting Deadlift (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds) 14 min EMOM: Odd minutes: 10 hanging knees raises Even minutes: 15 wall balls, 9/6kg RX+: Odd minutes: 12 Toes to bar Even minutes: 15 wall balls 9/6kg

12/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 2 (No Measure) Run 400m THEN Tabata: Skipping (singles or double unders) X-band walk (10 secs each direction) Weightlifting Front Squat (5-5-5-5-5) Metcon Metcon (Time) For time, 30-20-10 of: Forward walking lunge (alternating legs) KB swings, 24/16kg

10/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 1 (No Measure) Row 500m THEN 3 rounds: 5 pushups 10 air squats 20 sec hollow hold Metcon Metcon (Time) In pairs, for time: 100 KB swings, 32/24kg 80 Wall ball sit ups, 9kg 60 Burpee box jumps, 24″/20″ 40 Toes to bar 20 Strict pullups

09/10/15

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CrossFit Taipan – CrossFit Warm-up Junkyard dog (No Measure) Run 400m Junkyard dog Stretch Power Clean (Technique work, build to heavy single.) Metcon Metcon (Time) 3 rounds for time: 21 hanging knee raises 15 wall balls, 9/6kg 9 power cleans (60% of heavy single) Rest 2 mins between rounds

08/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 3 (No Measure) Tabata: Hollow hold Superman hold THEN 3 rounds: 5 ring rows 5 pushups Gymnastics Pull-ups (5 x Max sets) Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP: 7 ring rows 7 pushups Rest 3 mins Metcon (AMRAP – Rounds and Reps) 7 min […]