10th March

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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 (Time) 5 RFT; 400m run 1 round of Cindy (5 pullups, 10 pushups, 15 air squats) 1 min rest

9th March

Posted on Posted in Workout of the day

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 (Time) 5 RFT; 400m run 1 round of Cindy (5 pullups, 10 pushups, 15 air squats) 1 min rest

8th March

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CrossFit Taipan – CrossFit Warm-up Standard 18 (No Measure) 6 x run lengths + one burpee 5 x PVC top halves 5 x PVC bottom halves 5 x PVC torso rotations 5 x PVC High hang PC 5 x light Clean pulls 5 x light PC Weightlifting Squat Clean (EMOM x 10. 2 x squat […]

7th March

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit Warm-up Standard 18 (No Measure) 6 x run lengths + one burpee 5 x PVC top halves 5 x PVC bottom halves 5 x PVC torso rotations 5 x PVC High hang PC 5 x light Clean pulls 5 x light PC Weightlifting Squat Clean (EMOM x 10. 2 x squat […]

6th March

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 8 (No Measure) In a pair, complete 3 rounds each of: 10 medicine ball cleans 10 Russian KB swings 10 step ups Weightlifting Deadlift (3-3-3-3-3-3 @ 80%) Metcon Metcon (AMRAP – Reps) 12 min EMOM; Max KB swings Max V ups Max Med ball cleans

3rd March

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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 (Time) In pairs; 21-18-15-12-9-6-3 Toes to bar Med ball thrusters DUBS After each section, both partners must complete 20m bear crawlAlternate with partner work/rest.

2nd March

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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 (No Measure) 20 min EMOM: 1. 16 Hang Power Cleans 2. 26 Double Unders 3. 16 Push ups 4. Max cal row Core strength and skills 10 mins muscle […]