Torian CrossFit For time: 50/40 cal Bike/Ski/Row 50 Deadlifts 62.5/42.5 50 Push-ups 50 Box jump overs 24/20” 50 Toes to bar 50 Alt DB snatch 20/15 50/40 cal Bike/Ski/Row [25:00 Cap] Torian Strength A1) Hang Power Snatch 3, 3, 3, 3 @ 70, 75, 80, 80% A2) Banded YTW’s 4 X 15 B1) Back Squat 5, 5, 5, 5, 5+ @ 65, 70, 75, 80, 85% B2) Z Press 4 X 10

Torian Club Championships Heats start at 6.20am - Please make sure you have booked a heat through your Wodify account “10 Tests of Fitness” - RX One minute at each station for max reps of: 1. Coordination - Double Unders 2. Power - Clean & Jerk 62.5/42.5kg 3. Speed - Shuttle Run (10m) 4. Strength - Bench Press 80/50kg 5. Balance - Pistol Squats, alternating 6. Agility - Handstand Walk (meters) 7. Endurance - Pull ups 8. Stamina - Bike Erg (cals) 9. Flexibility - DB

Torian CrossFit Team of 3 For time: 9000/7200m Row *Person 1 rows, person 2 runs a 400m and person 3 rests [35:00 Cap] Torian Strength A1) Bench Press 5, 5, 5, 3, 3+ @ 70, 75, 80, 85, 90% A2) Strict Pull-up (supinated) 4 x ME Set B1) Dip 5 X ME Set B2) Bent Over DB Row 4 X 10

Torian CrossFit A) EMOM for 15: 2 Power cleans *Ascending weight, touch and go not required B) AMRAP in 12: 20 Wall balls 9/6 (10’) 20 Hang power clean 42.5/30 Torian Gymnastics Core Conditioning Handstands Bar Muscle Ups

Torian CrossFit E6MOM for 30: 21 Toes to bar 15 Box jump overs 24/20” 9 Sandbag cleans 150/100# Torian Strength A1) Power Snatch 3, 3, 3, 3 @ 70, 75, 80, 80% A2) Supine Row 4 X 10 B1) Deadlift 5, 5, 5, 5, 5+ @ 65, 70, 75, 80, 85% B2) Strict Press 5 X 10 @ 60%

Torian CrossFit Team of 2 For time: 150 Overhead squats 62.5/42.5 *EMOM, inc 0:00, 5 burpees [25:00 Cap] Torian Gymnastics Core Conditioning Handstands Leg Mobility

Torian CrossFit For time: 2000/1600m Bike erg OR 1000/800m Row 100 Double unders 20 Shoulder to overhead 70/45 10 Muscle-ups 20 Squat cleans 70/45 10 Strict deficit handstand push-ups 4/2” 2000/1600m Bike erg OR 1000/800m Row [20:00 Cap] Torian Strength A1) Hang Power Clean 3, 3, 3, 3, 3 @ 75, 80, 80, 82, 82% A2) EX to Press 4 X 5 B1) Front Squat 5, 5, 5, 5, 5+ @ 65, 70, 75, 80, 85% B2) Single Leg DB RDL 4x 10

Torian CrossFit Team of 3 AMRAP in 25: 15 Deadlift 85/55 15 Toes to bar 5 Power cleans 85/55 5 Bar muscle-up *Teammate 1 performs AMRAP, teammate 2 runs 400m, teammate 3 rests. Torian Gymnastics Gymnastics Circuit Torian Recovery: 9am

Torian CrossFit A) 5-3-3-1-1-1 Overhead squat *From rack [20:00 Cap] B) 3 Rounds for time: 10 Power snatch 62.5/42.5 15 Lat bar burpees [10:00 Cap] Torian Strength A1) Bench Press 5, 5, 5, 5, 5+ @ 65, 70, 75, 80, 85% A2) Weighted Pull-up 4 x 10 B1) Weighted Dip 5 x 10 B2) Bent Over DB Row 4 X 10

Torian CrossFit Team of 4 For time: 8000/6400m Bike 4000/3200m Row [35:00 Cap]