29/02/16

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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 Weightlifting Shoulder Press (5-5-5-5-5) E2M x 5, 30 sec plank hold between sets. Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 30 wall balls 30 double unders

CrossFit Games Open Workout 16.1

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 14 (No Measure) Run 400m 10 pass throughs 10 isolations each side 10 pass throughs 10 glute activations each side 10 air squats 10 overhead squats Metcon CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 […]

OPEN GYM

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CrossFit Taipan – CrossFit Warm-up Own choice Weightlifting Own choice Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 100 double unders (200 single skips) 50 situps 25 KB swings, 24/16kg

25/02/16

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CrossFit Taipan – CrossFit Warm-up Snatch barbell warm-up (No Measure) High hang snatch Above the knee hang snatch Below the knee hang snatch Snatch from ground Weightlifting Snatch (1-1-1-1-1) Technique work and practice. Death by snatch (Total Weight) Starting with an empty barbell, perform 1 snatch every minute on the minute until failure, adding 1kg […]

24/02/16

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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 Handstand Push-ups (Technique) Progressions: DB strict press Handstand Handstand negative Handstand pushup Muscle-ups (Introduction) Technique and introduction: False grip Ring pull Turnover Ring dip

23/02/16

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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 Weightlifting Weighted Pull-ups (5-5-5-5-5) E2M x 5. 20 pushups between rounds. Metcon Metcon (Time) 5 RFT: Run 400m 10 clean and jerks, 60/40kg 10 box jump step downs, 24″/20″

22/02/16

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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 (10-10-10-10) Go heavy! Start at 50%, aim to finish over 70% of 1RM Metcon Metcon (AMRAP – Reps) 15 min AMRAP: 2 toes to bar 2 burpees […]

20/02/16

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CrossFit Taipan – CrossFit Warm-up Snatch barbell warm-up (No Measure) High hang snatch Above the knee hang snatch Below the knee hang snatch Snatch from ground Clean barbell warmup (No Measure) High hang clean Above the knee hang clean Below the knee hang clean Clean from ground Jerk barbell warmup (No Measure) 10 x strict […]

19/02/16

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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 Handstand Push-ups (Technique) Progressions: DB strict press Handstand Handstand negative Handstand pushup Metcon Metcon (AMRAP – Rounds and Reps) ‘The Cold War’ 10 min AMRAP: […]

18/02/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 7 (No Measure) Tabata: Kipping swing Walking lunge Weightlifting Weighted Pull-ups (5-5-5-5-5) E2M x 5, perform 5 pullups. 30 seconds of skipping after each set. Metcon Metcon (AMRAP – Reps) 4 rounds, AMReps: Calorie row, 3 mins Situps, 2 mins Double unders, 1 min