30/06/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Weightlifting Shoulder Press (5-5-5-5-5) E2M x 5: 5 shoulder press, 25 double unders between sets. Aim for 70%+ of 1 rep max if known. Demonstration video: https://www.youtube.com/watch?v=xe19t2_6yis Metcon Metcon (4 Rounds for time) 4 rounds, each round for time: Sprint 400m Rest […]

29/06/16

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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 Metcon Metcon (AMRAP – Rounds) EMOM for 40 mins, alternating between: 1 driveway sprint 15/10 pushups 12/10 cal row 20 situps

28/06/16

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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 Strict pullups (5-5-5-5-5-5-5-5-5-5) Every minute on the minute for 10 minutes, perform 5 strict pullups Scaling options: Banded, ring rows Grip: Overgrasp (pronated). Metcon CrossFit […]

27/06/16

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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 (10×3) Every minute on the minute for 10 mins, perform 3 back squats working from squat racks. Aim: 70%+ of 1 rep max Metcon Metcon (Time) For […]

25/06/16

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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! Jerk barbell warmup (No Measure) 10 x strict press 10 x push press 10 x push jerk Weightlifting Split Jerk (1-1-1-1-1) Intro and technique. Build to […]

24/06/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan […]

23/06/16

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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. StretchFoam roll while others row. Weightlifting Thruster (3-3-3-3-3) 80%+ of 1 rep max. Demo: https://www.youtube.com/watch?v=aea5BGj9a8Y Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 5 burpees 10 KB swings 24/16kg […]

22/06/16

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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 Metcon Metcon (AMRAP – Rounds) 30 min EMOM, alternating between: 30 double unders 15 box jumps, 24″/20″ 30 mountain climbers 15 burpees Rest 1 min

21/06/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Weightlifting Back Squat (5-5-5-5-5) 80%+ Don’t view 80% as the upper limit – if you’re feeling good, go for more. Use a spotter! Demo: https://www.youtube.com/watch?v=ultWZbUMPL8 Metcon 5k Run (Time) Max Effort 5k RunConduct 5k row if too dark / inclement weather. Focus […]

20/06/16

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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 Strict pullups (10-10-10-10-10) Every 2 minutes for 5 rounds, complete 10 strict pullups and 20 pushups between sets. Overgrasp (pronated) grip only. Scaling options: ring […]