30/03/16

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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 (3-3-3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 5 burpees 10 situps

29/03/16

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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 Weightlifting Weighted Pull-ups (7-7-7-7-7) E2M x 5, 30 seconds skipping between sets Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: Row 250m 20 pushups

26/03/16

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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! () CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, […]

24/03/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Weightlifting Ring Dips (5-5-5-5-5) E2M x 5, 10 pushups between sets Barbell curls (10-10-10-10-10) 5 sets as heavy as possible, alternate each minute. Barbell Row (10-10-10-10-10) 5 sets as heavy as possible, alternate each minute. Metcon 500m Row (Time) Max Effort 500m […]

23/03/16

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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 Front Rack Lunge (10-10-10-10) Pistols (10-10-10-10) Skill practice followed by 4 x 10 sets. Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP: 8 wall balls 8 burpeesGo heavy on […]

22/03/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 5 (No Measure) Run 400m Gym drills Stretch Weightlifting Weighted pullups (7-7-7-7-7) E2M x 5, 30 seconds skipping between sets Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: Run 400m 25 DB snatches, 20/15kg 50 double unders 25 air squats

21/03/16

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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! Weightlifting Thruster (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 10 KB swings, 32/24kg 10 burpee box jumps, 24″/20″ 10 situps

18/03/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 5 (No Measure) Run 400m Gym drills Stretch Weightlifting Deadlift (1-1-1-1-1) 10 mins to establish 1 rep max Metcon (Time) 5 rounds for time: 20 overhead walking lunge, 20/15kg 20 plate ground to overhead, 20/15kg 20 situps Metcon (No Measure) 5 min plank hold, 5 burpees every break […]

17/03/16

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CrossFit Taipan – CrossFit Metcon Standard Warm-up 11 (No Measure) Tabata Double unders Gymnastics Toes-To-Bar Kipping skills progression Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 15 KB swings, 24/16kg 15 toes to bar 15 double unders