Queen’s Birthday Public Holiday Hours 👑 Strength Class 7am CrossFit Class 8am Open gym & Barbell Club 7-10am Torian Strength Back Squat 5, 5, 5, 5, 5 @ 75, 80, 82, 85%, Max A2) Bent over BB rows 4 X 10 B1) Dip 5 X 10 B2) Reverse Snow Angels 4X10 Torian CrossFit “God Save the Queen!” Teams of 4 For time: 100 Toes to bar *2 Partners hold deadlift bar 100 Partner deadlift 120/80 1600m relay run (4x400m as pairs one for one) 100 Synchro alt DB snatch 20/15 100 Synchro latera

Torian CrossFit Teams of 2 For time: 4 rounds 12 Deadlift 62.5/42.5 12 Pull-ups *Round for round Run 1200m 2 Rounds 24 Power cleans 62.5/42.5 *1 for 1 12 Synchro chest to bar pull-ups Run 800m 48 Hang power cleans 62.5/42.5 24 Bar muscle-ups *Split as desired Run 400m [30:00 Cap] Torian Gymnastics Gymnastics conditioning circuit Torian Recovery: 9am

Torian CrossFit A) 1-1-1 Strict press 2-2-2 Push press 3-3-3 Push jerk *Increasing across sets [25:00 Cap] B) AMRAP in 5: Max handstand push-ups *Every break perform 12 alt pistol squats Torian Strength Bench Press 5,5,5,3,3 @ 70, 70, 75, 80, Max A2) Strict Pull-up 4 X 10 B1) DB Fly 5 X 10 B2) BB RDL 4 X 10

Torian CrossFit EMOM for 30: 21 Toes to bar 150/120m Row/Ski/Bike 75 Double unders 150/120m Row/Ski/Bike 3 Rope climbs 15’ 150/120m Row/Ski/Bike Torian Gymnastics Core conditioning HS - conditioning and technique Single leg squat technique

Torian Run: 6am 10x200m every 3mins. Torian Strength A1) Deadlift 5, 5, 5, 5, 5 @ 75, 75, 80, 80, Max A2) Press 5,5,5,3,3 @ 70, 70, 75, 80, 82% B1) Bulgarian Split Squat 4 X 10 B2) Hip Extension 3 X 15 Torian CrossFit A) E2MOM for 20: 2 Rounds: 1 Squat snatch + 4 Overhead squats 2 Rounds: 2 Squat snatch + 3 Overhead squats 2 Rounds: 3 Squat snatch + 2 Overhead squats 2 Rounds: 4 Squat snatch + Overhead squats 2 Rounds: 5 Squat snatch *Increasing weight across the complexes,

Join the Torian Pro Event Crew! With our most accomplished field of athletes and exciting new events, this year's Torian Pro will be bigger 'n' better than ever so we need your help to ensure we put on yet another amazing experience. If you'd like to be part of the event crew please email us with your availability on the 17th & 18th Nov, preferred role from the list below and join our event crew group so we can easily keep in touch. Roles: 1. Judge 2. Equipment 3. Scoring

Torian CrossFit A) Find a 3 RM Thruster *From the floor [10:00 Cap] B) For time: 100 Burpees *EMOM, inc 0:00, 5 Thrusters 62.5/42.5 [20:00 Cap] Torian Strength Back squat + accessories

Torian CrossFit Team of 2 or 3 For time: 30 Deadlift 70/45 20 Power clean 70/45 800m Run 40 Deadlift 70/45 30 Power clean 70/45 800m Run 50 Deadlift 70/45 30 Power clean 70/45 *All sets must be done as 5 reps at a time before swapping Torian Gymnastics Gymnastics conditioning circuit Torian Recovery: 9am

Torian CrossFit A) Find a heavy single Snatch [15:00] B) For time: 1 Muscle-up 3 Overhead squat 62.5/42.5 5 Wall balls 9/6 2 Muscle-ups 6 Overhead squats 62.5/42.5 10 Wall balls 9/6 4 Muscle-ups 12 Overhead squats 62.5/42.5 20 Wall balls 9/6 [10:00 Cap] Torian Strength A1) Bench Press 5,5,5,3,3 @ 70, 70, 75, 80, 80% A2) Strict Pull-up 4 X 10 B1) DB Fly 5 X 10 B2) BB RDL 4 X 10

Torian CrossFit A) D-ball clean gauntlet [15:00 Cap] B) AMRAP in 15: 15 Handstand push-ups 50 Double unders 3 Deadlift 102.5/70 *Increase deadlifts by 3 every round Torian Gymnastics Core conditioning Muscle-up development Leg conditioning