23/06/16

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
Foam 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

15 squats
Burpee:

https://www.youtube.com/watch?v=TU8QYVW0gDU

KB swings:

https://www.youtube.com/watch?v=vdezTMulJ-k

Squats:

https://www.youtube.com/watch?v=C_VtOYc6j5c