10th March


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

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


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 clean)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP;

2 heavy sled push

2 HSPU

10 ab mat situps

10 wall balls

7th March


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 clean)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP;

2 heavy sled push

2 HSPU

10 ab mat situps

10 wall balls

6th March


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

4th March


CrossFit Taipan – CrossFit

2017 Open workout

Metcon (No Measure)

17.2

3rd March


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 crawl
Alternate with partner work/rest.

2nd March

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 up practice

27th Feb


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/15kg
20 min time cap

Metcon

Metcon (AMRAP – Reps)

20 min AMRAP;

400m run

1 min pushups

22nd Feb

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

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
Bar 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

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


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:
30 Clean and Jerks, 135# / 95#
Judging practice

17th Feb


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

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 AMRAP

6 x plate ground to overhead @ 20kg/15kg

6 x plate burpees

6 x ab mat situps

14 Feb


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 KBS @ 24kg/16kg

30 step down box jumps

14 Feb


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 KBS @ 24kg/16kg

30 step down box jumps

13th Feb

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 HSPU

10 man makers 22.5kg/15kg

50 ab mat situps

50 mtn climbers (25 each leg)

50 wall balls 20lbs/14lbs

400m run

10th Feb

CrossFit Taipan – CrossFit

Warm-up

Dumbbell warmup (No Measure)

Light dumbbells

10 x Russian swings

10 x hang power snatch

10 x front rack lunges (5 each side)

10 x SP (5 each side)

10 x hang power cleans (5 each side)

10 x front squats

Weightlifting

Hang Clean (5-5-5-5-5 @ 22.5kg/15kg dumbbells)

Metcon

Metcon (Time)

4 RFT;

1 heavy sled push

25 wall balls

25 ab mat situps

25 hang power cleans

9th Feb


CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 11 (No Measure)

Tabata Double unders

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Metcon

Metcon (Time)

12 RFT, groups of 3;

Rower = 20 cals

Mountain climbers

Wall squat
Rotate through exercises. Burpees and wall squat hold must continue to be performed until the rower has removed their feet from the straps.

8th Feb

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
Glute activation: 3 x 10 side clams on wall

Metcon

Metcon (10 Rounds for reps)

20 min E2M;

10 KB Goblet squats @ 20kg/16kg (2 second isometric hold at bottom)

10 Pullups/20 RR

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min partner AMRAP;

20 pushups hand claps (10 each)

20 wall ball sit-ups (10 each)

20 burpees (10 each performed simultaneously)

7th Feb


CrossFit Taipan – CrossFit

Warm-up

Standard warm-up 15 (No Measure)

400m run

Stretch

Metcon

Metcon (6 Rounds for reps)

6 x 30:30 work/rest (running clock) on each of the following;

1. Rope (skiing)

2. Pullups

3. Sled

4. OH DB lunges

5. Burpees

6. Driveway sprints
Score average across the 6 sets in each round

6th Feb


CrossFit Taipan – CrossFit

Warm-up

‘Roxanne’ (No Measure)

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (10-10-10-10 @ 65%)

Metcon

Metcon (Time)

For time;

30 T2R

20 Wall balls 20lbs/14lbs

10 Squat snatch 20kg/15kg

10 T2R

20 Wall balls

30 squat snatch

4th Feb

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

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
In pairs or groups of 3. 2 RFT

3rd Feb

CrossFit Taipan – CrossFit

Warm-up

Warm-up (No Measure)

10 x length of box + 1 burpee

4 x 20 sec hollow hold & superman (alternating)

10 x flip flops

Partner plank variations

Fwd rolls

Skills

Skills

HSPU

Progressions 15 mins

* Stink bugs

* HSPU with knees on box

* HSPU with feet on box

* Wall walk ups from high plank

* Wall walk ups with movement

* Kick ups on box

* Kickups on wall

Metcon

12 min continuous run (Distance)

12 min continous run

2nd Feb


CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 9 (No Measure)

3 rounds:

10 medicine ball cleans

10 Russian KB swings

10 box step ups

Strength

4 rounds. Single arm with dumbbell, circuit style;

10 x SP

10 x cleans

10 x BOR on bench

10 x snatches

Rest 90 secs between rounds

Metcon

Metcon (No Measure)

10 min EMOM;

1. 10 x single arm snatch (R) + 10 x box jumps

2. 10 x single arm snatch (L) + 10 x box jumps

3. 20 alternating arm swings

4. 10 x single arm SP (R) + 10 x burpees

5. 10 x single arm SP (L) + 10 x burpees

1st Feb


CrossFit Taipan – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Musical wall balls

Stretch

Skills

Back Squats

15 x air squats on call

15 x BS with pvc on call

Metcon

Back squat EMOM (1:1 max reps @ 50%)

EMOM 20 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP;

10 air squats

10 burpees

31st Jan


CrossFit Taipan – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Musical wall balls

Stretch

Skills

Back Squats

15 x air squats on call

15 x BS with pvc on call

Metcon

Back squat EMOM (1:1 max reps @ 50%)

EMOM 20 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP;

10 air squats

10 burpees

30th Jan


CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 3 (No Measure)

Tabata:

Hollow hold

Superman hold

THEN

3 rounds:

5 ring rows

5 pushups

Gymnastics

‘Death by pullups’ (AMRAP – Rounds and Reps)

With a continuous running clock, perform one pullup, adding one rep every minute until failure.

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

27th Jan

CrossFit Taipan – CrossFit

Warm-up

‘Roxanne’ (No Measure)

Warm-up

Jerk barbell warmup (No Measure)

10 x strict press

10 x push press

10 x push jerk

Weightlifting

Push Jerk (8 – 6 – 6 – 4 – 4 – 2 – 2 )

8 (warmup) @ 30- 50%

6 @ 60 %

4 @ 75%

2 @ 80-85%

Metcon

Metcon (Time)

10 RFT;

2 muscle ups

20 DUBS

2 HSPU

20 air squats

Australia Day


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

()

25th Jan

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 7 (No Measure)

Tabata:

Kipping swing

Walking lunge

Metcon

Metcon (Time)

For time (30 min time cap)

500m row

50 GHD/ab mat situps

50 wall ball shots 20lbs @ 10ft/14lbs @ 9ft

50 GHD/ab mat situps

5 power cleans & jerks @ 60kg/45kg

1 min plank

5 power cleans & jerks @ 60kg/45kg

1 min side plank R

5 power cleans & jerks @ 60kg/45kg

1 min side plank L

50 GHD/ab mat situps

50 mountain climbers

400m run

24th Jan

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 7 (No Measure)

Tabata:

Kipping swing

Walking lunge

Metcon

Metcon (Time)

For time (30 min time cap)

500m row

50 GHD/ab mat situps

50 wall ball shots 20lbs @ 10ft/14lbs @ 9ft

50 GHD/ab mat situps

5 power cleans @ 60kg/45kg

1 min plank

5 power cleans @ 60kg/45kg

1 min side plank R

5 power cleans @ 60kg/45kg

1 min side plank L

50 GHD/ab mat situps

50 mountain climbers

400m run

23rd Jan

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 12 (No Measure)

3 rounds:

10 jumping jacks

10m bear crawl

10m inch worm

Weightlifting

Deadlift (8 – 5 – 3 – 1 – 1 – 1 – 1)

8 @ 30-50%

5 @ 60%

3 @ 70%

1 @ 80%

1 @ 90%

1 @ 100%

1 @ 1RM+

Metcon

Metcon (No Measure)

16 min EMOM, 4 rounds of;

6 wall balls + 12 pushups

12 plate ground to OH @ 20kg/15kg

6 med ball cleans + 6 burpees

12 OH lunges @ 20kgkg/15kg

21st Jan


CrossFit Taipan – CrossFit

Warm-up

Standard warm-up 15 (No Measure)

400m run

Stretch

Metcon

Metcon (7 Rounds for time)

Paul

7 rounds, each for time of:

100-meter sprint

19 kettlebell swings, 2 pood

10 burpee box jumps, 24-inch

Rest 3 minutes
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

20th Jan


CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 11 (No Measure)

Tabata Double unders

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon

Metcon (4 Rounds for time)

E3M. 4 x 400m run

19th Jan


CrossFit Taipan – CrossFit

Warm-up

Weightlifting

Push Press (3_3_3_3_3_3 @ 80%)

Metcon (Time)

For time;

21-15-9

1 x KB swing + 1 pistol

HSPU

Metcon

Metcon (AMRAP – Reps)

6min EMOM, alernating;

Max Box jumps

Max pushups

18th Jan

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 (AMRAP – Reps)

6 x 30:30

1. Sled

2. OH lunges

3. Ropes

4. Rengade rows

5. Driveway sprints

Metcon

Max Plank hold x 3 (Time)

Rest for two mins between holds

17th Jan


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 (AMRAP – Reps)

6 x 30:30

1. Sled

2. OH lunges

3. Ropes

4. Rengade rows

5. Driveway sprints

Metcon

Max Plank hold x 3 (Time)

Rest for two mins between holds

16th Jan


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

Deadlift (3_3_3_3_3_3 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 mins partner AMRAP;

8 Wall ball (4 each)

8 Wall ball situps

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP;

7 KB swings 20kg/16kg

7 burpees

14th Jan

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

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scaling: pairs or groups of 3

13th Jan


CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 11 (No Measure)

Tabata Double unders

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Clean Pull (5-5-5-5-5 @ 75%)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

12th Jan


CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 3 (No Measure)

Tabata:

Hollow hold

Superman hold

THEN

3 rounds:

5 ring rows

5 pushups

Gymnastics

Muscle-ups

Skill work, moving through progressions on rings

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

11th Jan


CrossFit Taipan – CrossFit

Warm-up

‘Roxanne’ (No Measure)

Weightlifting

Front Squat (20min EMOM (1 min max reps @ 70%\ 1min rest))

Metcon

Metcon (Time)

FT;

2 T2B

2 Wall balls 20lbs/10lbs

2 Burpees

4 T2B

4 Wall balls

4 Burpees

6 T2B

6 Wall balls

6 Burpees

8 T2B

8 Wall balls

8 Burpees

10 T2B

10 Wall balls

10 Burpees

10th Jan


CrossFit Taipan – CrossFit

Warm-up

‘Roxanne’ (No Measure)

Weightlifting

Front Squat (20min EMOM (1 min max reps @ 70%\ 1min rest))

Metcon

Metcon (Time)

FT;

2 T2B

2 Wall balls 20lbs/10lbs

2 Burpees

4 T2B

4 Wall balls

4 Burpees

6 T2B

6 Wall balls

6 Burpees

8 T2B

8 Wall balls

8 Burpees

10 T2B

10 Wall balls

10 Burpees

9th Jan


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

Gymnastics

Pull-ups (14mins E2M (10+10))

Alternate pullups with dumbbell renegade rows (5 each side) @ 15kg/10kg

Metcon

Metcon (Time)

4 RFT;

20 air squats

20 ab mat situps

400m run

7th Jan


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

Warm-up

Snatch barbell warm-up (No Measure)

High hang snatch

Above the knee hang snatch

Below the knee hang snatch

Snatch from ground

Weightlifting

Snatch (5-5-5-5-5-5)

Focus on tech for first three sets with light load. Adjust weight for final three to establish a 5RM.

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

6th Jan

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 5 (No Measure)

Run 400m

Gym drills

Stretch

Conditioning

Metcon (No Measure)

2 rounds;

10 x uphill farmer’s carry (alternate with partner)

6 x 6 shuttles (5, 10, 15, 20) @ 30 secs

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

5th Jan


CrossFit Taipan – CrossFit

Warm-up

Partner warmup (No Measure)

In pairs, complete the following and switch roles where applicable;

5 x over and unders

5 x burpee high tens

5 x back to back squats

5 x dips on knees

5 x push up hand claps

5 x lunge high fives

Stretch

Weightlifting

Deadlift (5-5-5-5-5-5)

Start at 75%. Use the first three sets to build toward 3 sets of 5RM. Don’t hikd back to save yourself forvthe metcon!!

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

4th Jan


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

Overhead Squat (5-5-5-5)

Light skill practice and tech work

Metcon

Metcon (Time)

For time;

5 rounds of Cindy

(5 pullups, 10 pushups, 15 air squats)

Straight into 3 rounds of DT

(12 DL + 9 HPC + 6 PJ @ 155/105)

Straight into an 800m run

3rd Jan


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

Overhead Squat (5-5-5-5)

Light skill practice and tech work

Metcon

Metcon (Time)

For time;

5 rounds of Cindy

(5 pullups, 10 pushups, 15 air squats)

Straight into 3 rounds of DT

(12 DL + 9 HPC + 6 PJ @ 155/105)

Straight into an 800m run

Metcon (Time)

For time;

5 rounds of Cindy

(5 pullups, 10 pushups, 15 air squats)

Straight into 3 rounds of DT

(12 DL + 9 HPC + 6 PJ @ 155/105)

Straight into an 800m run

30th Dec


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

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Core strength and skills

Plank variations

Roll ups

Leg lowers

Hollow hold

29th Dec


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

Back Squat (15-10-5-3-5-10-15)

Increase load as reps decrease, start @45%

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

28th Dec

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

Gymnastics

Dips (10-10-10-10)

Dips on high box. Scale to feet on ground.

Metcon

Metcon (Time)

20 RFT;

1 HSPU

10 lunges ES

27th Dec


CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 7 (No Measure)

Tabata:

Kipping swing

Walking lunge

Weightlifting

Deadlift (15-10-5-3-5-10-15)

Pyramid. Increase load as reps decrease, starting @ 45%

Metcon

Metcon (Time)

For time;

25 wall ball shots 20lbs/14lbs

50 pullups

50 ghd situps

75 KB swings 20kg/16kg

75 DUBS
Scale pull-ups to jumping pull-ups.

Scale ghd sit-ups to ab mat sit-ups.

WOD credit = WodNation

24th Dec


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)

Warm-up

Clean barbell warmup (No Measure)

High hang clean

Above the knee hang clean

Below the knee hang clean

Clean from ground

Metcon

Metcon (4 Rounds for time)

4RFT. Superset @ 60% clean weight;

10 hang power cleans

10 Front squats

10 Push press

10 Romanian Deadlifts

10 BOR

10 Pushups
Don’t release the bar for the whole set

23rd Dec

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 (4 Rounds for reps)

4 rounds;

3mins

400m run

Max box jumps

1 min

Max pushups

1 min

Max KB swings

3 mins

Rest
Try to increase reps each round

22nd Dec


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

Back Squat (10-10-10-10 @ 60%)

Tempo = 1 up, 3 down

Metcon

Metcon (AMRAP – Reps)

16 minute EMOM;

2 Jump squats

2 Burpees

Max Pullups

1min rest

21st Dec


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

Single Arm Dumbell Press (10-10-10 (each side, alternating) 10kg/5kg)

Tempo = 1 up, 2 down

Gymnastics

Pistols (12min EMOM max reps (1 min on, 1 off))

Alternate with a partner. Pistols on 1 leg for 1 minute for max reps.

Use a counter weight or rings, or band to

Metcon

Metcon (Time)

21-15-9

Ring rows

Air squats

Core strength and skills

Planks (standard, wide limb, side, elevated)

20th Dec


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

Single Arm Dumbell Press (10-10-10 (each side, alternating) 10kg/5kg)

Tempo = 1 up, 2 down

Gymnastics

Pistols (12min EMOM max reps (1 min on, 1 off))

Alternate with a partner. Pistols on 1 leg for 1 minute for max reps.

Use a counter weight or rings, or band to

Metcon

Metcon (Time)

21-15-9

Ring rows

Air squats

Core strength and skills

Planks (standard, wide limb, side, elevated)

19th Dec

CrossFit Taipan – CrossFit

Warm-up

Warm-up

Warm-up (No Measure)

2 Rounds

Travelling lunges

5 Pushups

Travelling lunges

5 Ring rows

10 Dynamic back release

PVC twists

Dynamic travelling glutes

Weightlifting

Deadlift (8-8-8-8@60%)

Touch and go reps

Metcon

Metcon (AMRAP – Reps)

Partner 16min EMOM;

2 rounds of the following.

1. Wall balls 20kg/14kg

2. Sled pushes

3. Wall ball partner situps

4. Single arm rope waves in plank

5. DUBS

6. Driveway sprints

7. Pushups

8. Lunges
Each sled push = 10 reps

Each driveway sprint (to top) = 10 reps

17th Dec


CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 12 (No Measure)

3 rounds:

10 jumping jacks

10m bear crawl

10m inch worm

Weightlifting

Front rack bulgarians/Barbell BOR (6-6-6-6-6)

Complete 1 set of bulgarians on each leg and then straight into BOR. Rest.

Metcon

Metcon (5 Rounds for calories)

5 rounds

In 2 mins;

5 burpees

Max cal row

2 mins rest

Christmas party WOD

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)

As per the song ’12 Days of Christmas’ eg 1; 2, 1; 3, 2, 1 etc

1. HSPU

2. Strict pullups

3. Deadlift 80kg/60kg

4. Burpees

5. KB front squats

6. Knees to elbows

7. Lunges

8. KB swings

9. Box jumps

10. DUBS

11. Ab mat situps

12. Mountain climbers

Metcon

Metcon (No Measure)

Team Rowling x 10 rounds

15th Dec


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

Thruster (5-5-5-5-5-5 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP;

7 OH lunges

7 plate burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP;

7 plate ground to OH 20kg/15kg

7 Mountain climbers

10th Dec


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

Front Squat (10min EMOM (4 @ 70%))

Metcon

Metcon (Time)

In pairs, for time;

12 shuttles

50 wall ball situps

12 shuttles

50 wall ball sit-ups

12 driveway sprints

50 wall balls 20lbs/14lbs

12 driveway sprints

50 wall balls 20lbs/14lbs
Work is completed 1:1 work/rest with partner.

9th Dec


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

Push Press (10-5-5-5-10)

1 x 10 @ 60 % (warmup)

3 x 5 @ 75%

1 x 10 @ 50%

Metcon

Metcon (Time)

For time;

100 DUBS

10 burpees

75 DUBS

10 burpees

50 DUBS

10 burpees

25 DUBS

10 burpees

8th Dec

CrossFit Taipan – CrossFit

Warm-up

Standard warm-up 15 (No Measure)

400m run

Stretch

Metcon

Metcon (AMRAP – Rounds)

Tabatas;

1. Sled pushes

2. KB swings 20kg/16kg

3. Ropes

4. Burpees

5. Air squats

6. Pushups

7. Ab mat situps
Score the best 20 sec set from each Tabata round.

7th Dec


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

Gymnastics

Double-Unders (Tabata)

Metcon

Metcon (Time)

For time;

500m row

25 T2R

500m row

15 front squats @ 45kg/35kg

500m row

10 monkey pull-ups

500m row

15 front squats @ 45kg/35kg

500m row

25 T2R

6th Dec


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

Gymnastics

Double-Unders (Tabata)

Metcon

Metcon (Time)

For time;

500m row

25 T2R

500m row

15 front squats @ 45kg/35kg

500m row

10 monkey pull-ups

500m row

15 front squats @ 45kg/35kg

500m row

25 T2R

5th Dec

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!

Gymnastics

Pull-ups (E2M 5-5-5-5-5-5)

Strict pullups only. Scale to bands or RR. Alternate pullup set with 10 pushups.

Metcon

Metcon (AMRAP – Rounds)

10 min ladder;

3-6-9-12-15 etc

Deadlifts @ 50%

Burpees
Complete as many rounds as possible in ten minutes, increasing each set by 3.

26th Nov


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

Front Squat (4-4-4-4-4-4 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP;

500m row

10 clean and jerk 40kg/30kg

40m farmer’s carry with 5 deadliest every 10m 24kg/20kg

25th Nov

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 (AMRAP – Reps)

In pairs, 4 rounds for reps (1.5 mins on each);

10m Sled push

Wall balls 20lbs @ 10ft/14lbs @ 9ft

Burpees

Deadlifts 80kg/60kg

Driveway sprints (1 driveway sprint = 5 reps)

Rest

24th Nov


CrossFit Taipan – CrossFit

Warm-up

Standard warmup 17 (No Measure)

20 secs on each;

Jumping jacks

Pushups

Roll ups

Plank

Angry cat

Stretch

Gymnastics

Skin the cat (5-5-5-5)

Metcon

Artie (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

5 pull-ups

10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here

23rd Nov


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

Warm-up

Clean barbell warmup (No Measure)

High hang clean

Above the knee hang clean

Below the knee hang clean

Clean from ground

Weightlifting

Clean (6-6-4-4-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP;

10 strict T2B

10 box jumps 24″/20″

10 Handstand pushups
Scaling: 1 handstand pushup = 1 single leg lower in handstand/1 DB strict shoulder press (double arm)

22nd Nov


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

Warm-up

Clean barbell warmup (No Measure)

High hang clean

Above the knee hang clean

Below the knee hang clean

Clean from ground

Weightlifting

Clean (6-6-4-4-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP;

10 strict T2B

10 box jumps 24″/20″

10 Handstand pushups
Scaling: 1 handstand pushup = 1 single leg lower in handstand/1 DB strict shoulder press (double arm)

21st Nov

CrossFit Taipan – CrossFit

Warm-up

‘Flower’ (No Measure)

+ 3 rounds of 5 pushups and 5 RR

Metcon

Metcon (Time)

In groups of 4, FT (2 people working at a time for one set e.g. 21, in unison, then rest);

21-15-9

Thrusters 21 @ 50%, 15 @ 60%, 9 @ 70%

Metcon

Metcon (Time)

In teams, complete FT;

300 burpees

300 lunges

400m run (everyone in team must complete 400m run)

19th Nov

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!

Gymnastics

Pull-ups (5-5-5-5-5 E2M)

Alternate each pullup with a diamond pushup

Metcon

Metcon (AMRAP – Reps)

In pairs, working simultaneously, 16min E2M (2 rounds);

5, 10, 15m shuttle

Sled pushes (alternating)

Driveway sprints

Rest

18th Nov

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

Overhead Squat (5-5-5-5-5 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

22 min AMRAP;

22 Wall balls shots 20lbs & 10 ft/14lbs & 9ft

22 Push press 30kg/25kg

22 Box jumps 24″/20″

22 Overhead squats 30kg/25kg

22 Cal row

17th Nov


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 (4-4-4-4-3-3-3-2-2)

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

16th Nov


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

Gymnastics

Handstand skill practice (3 x max holds)

10 mins of skill practice.

Metcon

Metcon (Distance)

10 min max row

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP;

10 box jumps 24″/20″

10 KB swings 20kg/16kg

10 air squats

15th Nov


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

Gymnastics

Handstand skill practice (3 x max holds)

10 mins of skill practice.

Metcon

Metcon (Distance)

10 min max row

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP;

10 box jumps 24″/20″

10 KB swings 20kg/16kg

10 air squats

14th Nov


CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 7 (No Measure)

Tabata:

Kipping swing

Walking lunge

Warm-up

Weightlifting

Clean Pull (5-5-5-5-5-5)

Metcon

Metcon (Time)

14 min EMOM;

12 bar facing burpees

20 ab mat situps
Score slowest time for burpees and for situps.

Scale number of reps but aim to stick to this number.

12th Nov


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)
Bar rolling & extra wrist stretches for front rack

Weightlifting

Paused Front Squat (10-10-10-10-10 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP;

25 Mountain climbers

5 Squat cleans 40kg/60kg

10 KB swings 20kg/16kg

11th Nov

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!

Metcon

Metcon (AMRAP – Reps)

In pairs, max reps in 4 minutes of each of the following (2 mins rest between each);

1. 400m with wall ball, swapping as needed 20lbs/14lbs + double rope waves

2. 400m with wall ball, swapping as needed 20lbs/14lbs + Deadlifts 80kg/60kg

3. Max sled pushes

4. 400m with wall ball, swapping as needed 20lbs/14lbs + wall ball shots 20lbs @ 10ft/14lbs @ 9ft

5. 400m with wall ball, swapping as needed 20lbs/14lbs + wall ball sit-ups 20lbs/14lbs
Run together with one wall ball. All other exercises performed alternating between work and rest as required.

10th Nov


CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 3 (No Measure)

Tabata:

Hollow hold

Superman hold

THEN

3 rounds:

5 ring rows

5 pushups

Metcon

Metcon (Time)

Chipper, for time;

100 Air squats

90 Sit-ups

80 Alternating lunges

70 Burpees

60 second Plank

50 Mountain climbers

40 Push-ups

30 Hollow Rocks

20 Jump squats

10 Hand-release Push-ups

9th Nov


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

Strict press (5-5-5-5-5-5-5-5 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP;

7 Plate ground to overhead @ 20kg/15kg

7 Plate burpees

8th Nov


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

Strict press (5-5-5-5-5-5-5-5 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP;

7 Plate ground to overhead @ 20kg/15kg

7 Plate burpees

7th Nov


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

Gymnastics

Pistols (10-10-10-10-10 @ 16kg/12kg)

Scaling:

1. Holding a KB

2. Free standing

3. Holding band

4. Pistol to plate stack/box

5. Ring pistols

Metcon

Metcon (Time)

For time;

15-12-9-6-3

Wall balls 20lbs/10ft & 14lbs/9ft

Ab mat situps

Pushups

Ring rows

5th Nov


CrossFit Taipan – CrossFit

Warm-up

‘Flower’ (No Measure)

Warm-up

Clean barbell warmup (No Measure)

High hang clean

Above the knee hang clean

Below the knee hang clean

Clean from ground

Weightlifting

Squat Clean (5-5-5-5-5-5 @ 70%)

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

4th Nov


CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 3 (No Measure)

Tabata:

Hollow hold

Superman hold

THEN

3 rounds:

5 ring rows

5 pushups

Gymnastics

L-Sit Pull-ups (5-5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

16 min EMOM;

Pushups

Back squat 65kg/55kg

KB swings 20kg/16kg

Burpees

3rd Nov


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

Front Rack Lunge (10-10-10-10)

Metcon

Metcon (AMRAP – Reps)

In teams of 3, 30 min AMRAP (reps);

100 DUBS/hollow hold

100 double rope waves/deadhang

100 cal row/deadlift hold @ 100kg/70kg

100 driveway sprints/plate overhead hold @20kg/15kg

100 lunges ES/plank hold

100 pullups/wall squat

One team member performs the work at a time but one from the team MUST be in correct position on the alternate task for reps to count. Rotate as necessary

2nd Nov


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

Gymnastics

Strict toes to bar drill (10-10-10-10-10)

Metcon

Metcon (Time)

For time;

50 cal row

50 ab mat situps

10 pullups

40 cal row

40 ab mat situps

8 pullups

30 cal row

30 ab mat situps

6 pullups

20 cal row

20 ab mat situps

4 pullups

10 cal row

10 ab mat situps

2 pullups
Scale pullups to bands or RR (double the number)

1st Nov


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

Gymnastics

Strict toes to bar drill (10-10-10-10-10)

Metcon

Metcon (Time)

For time;

50 cal row

50 ab mat situps

10 pullups

40 cal row

40 ab mat situps

8 pullups

30 cal row

30 ab mat situps

6 pullups

20 cal row

20 ab mat situps

4 pullups

10 cal row

10 ab mat situps

2 pullups
Scale pullups to bands or RR (double the number)

31st Oct

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 (Time)

4 rounds for time (20min cutoff);

5 pullups/10 ring rows

10 wall ball shots 20lbs (10ft)/14lbs (9ft)

400m run

29th Oct


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/15kg
Tempo: 1 up, 3 down

Metcon

Metcon (Time)

For time (cap = 15mins);

20 travelling lunges with plate overhead 20kg/15kg

20 ab mat situps

20 wall balls

20 pushups

20 plate ground to overhead 20kg/15kg

20 toes to bar

20 burpees

4 rope tows

28th Oct

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

3 driveway sprints

rest

27th Oct

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 row
While half the group rows, the other half will do the following core strength exercises;

3 x 90sec plank holds (30 secs rest between sets)

2ES x 30sec threading side plank

2 x 15 partner assisted double leg lowers

3ES x 10 single leg GB

3 x 40 sec hollow hold

3 x 40 sec superman hold

26th Oct


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 box jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP;

7 KB swings @ 20kg/16kg

14 lunges holding KB

25th Oct


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 box jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP;

7 KB swings @ 20kg/16kg

14 lunges holding KB

24th Oct


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#

Links

CrossFit Journal: The Performance-Based Lifestyle Resource

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Contact

Unit 2, 12 Yatala Road,
Mount Kuring-gai NSW 2080

Kirst Deveney 0400604097

info@crossfittaipan.com.au

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