01/12/15

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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 Deadlift (3-3-3-3-3) Metcon Metcon (Time) 5 rounds for time: 5 wall balls 10 box jumps 20 double unders (40 singles)

30/11/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 7 (No Measure) Tabata: Kipping swing Walking lunge Metcon Metcon (Time) For time: 100 Shoulder to overhead 42.5/30kg *Every time you drop the bar, perform 30 squats RX+: 100 shoulder to overhead 60/42.5 *Every time you drop the bar, perform 30 squats

28/11/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 6 (No Measure) In a pair: Run 400m with 9/6kg wall ball THEN 2 rounds each (alternating between partner, one round at a time) Row 10 cals 10 pushups Metcon Metcon (AMRAP – Rounds and Reps) In pairs, 30 min AMRAP: 400m farmers carry, 24/16kg 100 double unders […]

27/11/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 9 (No Measure) 3 rounds: 10 medicine ball cleans 10 Russian KB swings 10 box step ups Metcon Metcon (10 Rounds for distance) 5 rounds, each round for distance: Row, 1 min Rest 2 mins between rounds 5 rounds, each round for distance: Row, 30 seconds Rest 1 […]

26/11/15

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CrossFit Taipan – CrossFit Warm-up Junkyard dog (No Measure) Run 400m Junkyard dog Stretch Weightlifting Hang Power Clean (3-3-3-3-3) 15 mins on technique prior to starting sets. All sets touch and go. Metcon Metcon (Time) For time: 21-15-9 Burpees Power cleans 40/30kg

25/11/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 7 (No Measure) Tabata: Kipping swing Walking lunge Gymnastics Ring Dips (10-10-10-10) Banded as required. Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 5 wall balls 10 pushups 15 situps

24/11/15

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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 Back Squat (1-1-1-1-1) 1 rep max testing. Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 10 KB swings 24/16kg 20 box jumps 30 double unders/60 single skips

21/11/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 10 (No Measure) Run 400m 2 rounds of Cindy: 5 pullups 10 pushups 15 air squats Stretch Metcon Metcon (5 Rounds for time) 5 rounds, each round for time: 3 x hill sprints 10 Deadlifts, 60kg/40kg 10 Pushups 10 Box jumps, 30″/24″ REST 2 mins between rounds

20/11/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 7 (No Measure) Tabata: Kipping swing Walking lunge Weightlifting Back Squat (5-5-5-5-5) E2M for 10 minutes, sets 90%+ Metcon Metcon (Time) For time: 30 wall balls 30 situps 30 cal row 30 lateral burpees

19/11/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 5 (No Measure) Run 400m Gym drills Stretch Skills Handstand Push-ups (Introduction) 10 min introductory practice Double-Unders (10 mins practice) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 3 wall climbs 9 plate ground to overhead 27 double unders (54 single skips)