31st Oct

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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 Deadlift ladder Move through bars, increasing by 10kg per lift. 30 secs per lift. 1 attempt per bar. Score the heaviest completed lift. Metcon Metcon […]

29th Oct

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 12 (No Measure) 3 rounds: 10 jumping jacks 10m bear crawl 10m inch worm Gymnastics Ring Dips (5-5-5-5-5-5) Scale to bands or box Weightlifting Bulgarians with dumbbells (6-6-6-6-6 ES) 20kg/15kgTempo: 1 up, 3 down Metcon Metcon (Time) For time (cap = 15mins); 20 travelling lunges with plate overhead […]

28th Oct

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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 Thruster (5-5-5-5-5-5 @ 75%) Metcon Metcon (AMRAP – Reps) 21 min EMOM; 20 rope throws 12 strict toes to bar 12 bar facing burpees 12 thrusters 30kg/20kg 12 box jumps […]

27th Oct

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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 (Time) For time; 21-15-9 Power cleans @ 35kg/25kg Pushups Metcon Metcon (Time) 2000m rowWhile half the group […]

26th Oct

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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 and Reps) 7 min AMRAP; 7 pull ups 7 jump squats Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP; 7 Mountain climbers 7 […]

25th Oct

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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 and Reps) 7 min AMRAP; 7 pull ups 7 jump squats Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP; 7 Mountain climbers 7 […]

24th Oct

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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 Push Press (3-3-3-3-3-3-3) Build up to a heavy set of 3 @ 85% Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

22nd Oct

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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 Bench Press (5-5-5-5-5-5 @ 75%) Use a spotter! Metcon Metcon (Time) 100 burpee box step ups with dumbells 15kg/10kg Metcon Metcon (No Measure) Best of […]

21st Oct

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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 Weightlifting Deadlift (5-5-4-4-3-3-2-2-1) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP; 5 power cleans 45kg/35kg 5 burpees 10 pistols

20th Oct

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 7 (No Measure) Tabata: Kipping swing Walking lunge Gymnastics Ring Dips (5-5-5-5-5-5) Work in pairs, one works while one rests Scaling: 1. Bands 2. Box Metcon Metcon (2 Rounds for time) In pairs, E4M. 4 rounds Partner 1: 400m run Partner 2: Max KB swings 20kg/16kg in 2 […]