27th Feb

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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 Weightlifting Bulgarians with dumbbells (6-6-6-6-6 each leg) 20kg/15kg20 min time cap Metcon Metcon (AMRAP – Reps) 20 min AMRAP; 400m run 1 min pushups

22nd Feb

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 5 (No Measure) Run 400m Gym drills Stretch Metcon Metcon (AMRAP – Reps) 30:30 work/rest. 4 mins on each exercise; Burpees Farmers carry @ 32kg/24kg Toes to rings Sled Walls balls ” 20lbs/14lbs Core strength and skills

21st Feb

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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. StretchBar hang variations Metcon Metcon (AMRAP – Reps) 30:30 work/rest. 4 mins on each exercise; Burpees Farmers carry @ 32kg/24kg Toes to rings Sled Walls balls Core strength and skills

20th Feb

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CrossFit Taipan – CrossFit Warm-up ‘Flower’ (No Measure) Plank variations Weightlifting Back Squat (8-8-8-8-8-8) Metcon Metcon (AMRAP – Rounds) Progress as far as possible in 15 mins, increasing reps by 2 each round; 2 HSPU 2 KB swings @ 24kg/16kg 2 Burpees 2 V ups

18th Feb

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CrossFit Taipan – CrossFit Warm-up Clean barbell warmup (No Measure) High hang clean Above the knee hang clean Below the knee hang clean Clean from ground Warm-up Jerk barbell warmup (No Measure) 10 x strict press 10 x push press 10 x push jerk Weightlifting Squat Clean (5-5-5-5-5 @ 75%) Metcon Grace (Time) For Time: […]

17th Feb

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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+ 10 burpees Metcon Metcon (Time) 6 RFT; 5 wall balls 5 single arm OH DB lunges each leg @ 22.5kg/15kg 5 DB power snatches @ 22.5kg/15 kg 400m run Rest 3 mins

16th Feb

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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 Metcon Metcon (No Measure) 20 min EMOM; 10 x goblet squats @ 24kg/16kg 10 x L sit DB shoulder press @ 12.5kg/17.5kg Metcon Metcon (AMRAP – Rounds and Reps) 10 min […]

14 Feb

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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 Deadlift (E3MOM 4-4-4-4 @ 80%) Metcon Metcon (3 Rounds for time) 3 rounds, scoring each round for time. Alternate with a partner. Change order each round; 750m/675m row 30 […]

14 Feb

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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 Deadlift (E3MOM 4-4-4-4 @ 80%) Metcon Metcon (3 Rounds for time) 3 rounds, scoring each round for time. Alternate with a partner. Change order each round; 750m/675m row 30 […]

13th Feb

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CrossFit Taipan – CrossFit Warm-up Standard warmup 17 (No Measure) 3 rounds, 20 secs on each; Jumping jacks Pushups Roll ups Plank Angry cat Stretch Metcon Metcon (Time) For time; 400m run 50 wall balls 20lbs/14lbs 50 mtn climbers (25 each leg) 50 ab mat situps 10 man makers 22.5kg/15kg 2 HSPU 1 burpee 2 […]