30/04/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Metcon ‘Langley’ (Time) 4 RFT: Run 800m 20 pullups 30 pushups 50 squats *9/6kg weight vest for RXNamed after SGT Todd Langley of the 2nd Commando Regiment, who died on 4th July, 2011 in Afghanistan in a firefight with insurgents.

29/04/16

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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 Back Squat (5-5-5-5-5-5-5) +10kg from last time Metcon Metcon (Time) 3 RFT: 10 ring dips 20 situps 20 lunges () Metcon (Time) Max plank

28/04/16

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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, 50 double unders between sets. Metcon Metcon (AMRAP – Reps) Max reps: DB Thrusters 15/10kg, 3 mins Burpees, 3 mins Rest 1 min […]

27/04/16

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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 (7-7-7-7-7) +10kg from last 5×7 Metcon Metcon (Time) 3 RFT: 21 cal row 15 toes to bar 9 burpee box jumps 30″/24″

23/04/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 5 (No Measure) Run 400m Gym drills Stretch Metcon Metcon (AMRAP – Reps) In teams of two, for 5 rounds, perform as many reps as possible: Chest to bar pullups, 1 min Thrusters 43/30kg, 1 min Situps, 1 min 10m farmer’s carry 32/24kg, 1 min Burpee box jumps […]

22/04/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Weightlifting Back Squat (9-9-9-9) 70% + 10kg Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 15 situps 30 lunges *400m run between rounds

21/04/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 16 (No Measure) Row 1000m Gymnastics ‘Death by pullups’ (AMRAP – Rounds and Reps) With a continuous running clock, perform one pullup, adding one rep every minute until failure. Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 10 Russian KB swings, 32/24kg 10 pushups 10 box […]

20/04/16

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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 Push Press (10-10-10) Metcon Metcon (Time) Every 4 mins for 20 mins: 25 wall balls 25 knee raises

19/04/16

Posted on Posted in Workout of the day

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 (3-3-3-3-3-3-3-3-3-3) 85%+ of 1 RM Metcon Metcon (Time) For time: 200 double unders/400 single unders *10 situps every break/mistake