29/10/15

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

Weightlifting

Power Clean (Technique then 10 minutes to build to 1 rep max)

Gymnastics

Toes-To-Bar

Technique work and then skill practice

Metcon

Metcon (AMRAP – Reps)

9 min AMReps:

3 power cleans, 60/40kg

3 toes-to-bar

6 power cleans

6 toes-to-bar

9 power cleans

9 toes-to-bar

… etc
Scaling options:

Cleans – scale weight

Toes-to-bar – scale to knees-to-elbows or hanging knee raises