Reminder: Gym closes at 10am tomorrow! Torian CrossFit “Magic Mile” In teams of 2 For time: 1600m run each *Before every mile the pair must perform either: 75 1-arm DB overhead squats 20/15 OR 75 1-arm DB hang clean and jerk 20/15 Reps can be split between the pair in any fashion, however: If the DB overhead squats are performed 1st, then the runners must both complete their mile carrying a 9/6kg Wall ball. If the DB hang clean and jerks are done 1st, then the runners must st

Torian CrossFit A) Banded deadlift 7x2 *Ascending weight **Score heaviest weight [20:00 Cap] B) AMRAP in 7: 3 D-ball cleans 100/70# 3 Toes to bar 6 D-ball cleans 100/70# 6 Toes to bar 9 D-ball cleans 100/70# 9 Toes to bar Etc… Torian Strength A1) Bench Press 5-5-5-3-3-3 @80,80,80,85,85,85% A2) Plyo push-up 5 x 3 B1) Single arm DB press 4 x 10 B2) Single leg RDL 4 x 10

Torian CrossFit E9MOM for 27: AMRAP in 3: 10 Bench press 85/55 50m Shuttle run 100 Double unders 50m Shuttle run Max shoulder to overhead 62.5/42.5 *Score = Total Shoulder to overheads Torian Gymnastics A) Core conditioning Straight arm strength Press to handstand - L sit Front lever / Dragon Flag B) 12min Leg Conditioning Circuit 10 20 30: Air Squats BW lunge Split jumps Squat jumps Tuck ups

Torian Run 3x1000m with 4mins rest. Meeting at the same place and we'll wrap by 6.50am for those who need to get back to the gym to shower before work. Torian CrossFit AMRAP in 25: 3 Rounds of: 15 Overhead squats 42.5/30 15 Pull-up 3 Rounds of: 12 Overhead squat 52.5/35 12 Chest to bar pull-ups AMRAP: 9 Overhead squats 62.5/42.5 9 Bar muscle-ups *Perform AMRAP as :30 on/:30 off, starting where you left off each time Torian Strength A1) Deadlift 3-3-3-3-3-6-6 @80,85,85,85,8

Torian CrossFit A) For Load: 10-8-6-4-2 Power clean *Must go up in weight every set **Must be tap and go off the ground, even a re-grip is a no rep ***Score = Total load of each successful weight [15:00 Cap] B) 21-15-9 Power clean 62.5/42.5 42-30-18 Ab mat sit-up [12:00 Cap] Torian Gymnastics Core Conditioning Handstand Technique Handstand Walking Mobility Training

Torian CrossFit EMOM for 32: 1st - 21 Wall balls 9/6 (10ft) 2nd - 18/14 cal Row 3rd - 15 Parallette facing burpees 4th - Rest 5th - 21 Wall balls 9/6 (10ft) 6th - 18/14 cal Ski 7th - 15 Strict handstand push-ups 8th - Rest Torian Strength A1) Back Squat 6-6-6-6-4-4-4 @75,75,75,85,85,60,60% *Record 2x3 @85% in Wodify A2) TKE 4 X 20 B1) Barbell RDL 4 X 10 B2) Single leg glute bridge 4 x 00:45 sec

Torian CrossFit Team of 2 or 3 2 Rounds for time: 50 Pull-ups 50 Deadlifts 62.5/42.5 30 Bar facing burpees 30 Push press 62.5/42.5 *E3MOM, inc 0:00, perform a 400m run **Share reps as needed, all teammates run on the min, same barbell for both movements [30:00 Cap] Torian Gymnastics Conditioning Circuit (30 secs work & 30 secs rest) 1. Bar tuck-ups 2. 50/50 assisted muscle-ups 3. Planche plate press 4. Parallete tricep dips 5. Chin-ups / ring rows 6. Long jump leaps 7. Slider

Torian CrossFit A) Every :90 for 15: 1 Hang power clean + 2 Front squats + 1 Jerk (any) *Start at 40% of your front squat and increase by 5/2.5kg every :90 B) 3 Rounds for time: 15 Thrusters 42.5/30 20m D-Ball front carry 150/100# [10:00 Cap] Torian Strength A1) Bench Press 8-8-8-5-5-5 @75, 75, 75, 80, 80, 80% A2) Plyo push-up 5 x 3 B1) Single arm DB press 4 x 12 B2) Single leg RDL 4 x 12

Torian CrossFit 5 Rounds for reps: AMRAP in 2: 2 Rope climbs 15’ 20 Alt DB snatch 20/15 Max cal row Rest 4:00 b/t rounds Score = total cals across 5 rounds Torian Gymnastics A) Hollow core conditioning Lower body squat variations & mobility B) 12 Minutes conditioning 60 Seconds long jump leap 60 Seconds jump rope 5 rounds

Torian Run Every 3 minutes, for 24 minutes: Run 200m Meet Ash at Waterfront Park tomorrow at 6am for our first running class of the year! As always the workout can be scaled as necessary, so come down and start the day right on the river, and get your legs (and lungs) pumping! Click for directions Torian CrossFit A) AMRAP in 7: 7 Lat bar burpees 14 Toes to bar 35 Double unders -Rest 5:00 B) AMRAP in 7: 5 Burpee box jumps 24/20” 10 Ab mat sit-ups 35 Double unders -Rest 5:00-