August 31, 2018

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 stop every 400m for 20 pistol squats during their mile. Whichever DB movement you do first, you must do the other  movement on the next round.

[30:00 Cap]

Torian Gymnastics

Gymnastics conditioning circuit

Torian Recovery: 9am

August 30, 2018

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

August 29, 2018

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

August 28, 2018

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
@80,85,85,85,85,60,60%

A2)
Band pull apart 
5 x 20

B1)
Banded Zercher squat
4 x 15

B2)
DB reverse lunge
4 x 10

August 27, 2018

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

August 26, 2018

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

August 24, 2018

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 drags

8. Dragon flag lifts

9. Bucket circles / 360 plank walks

10. Hamstring curl variation

[40 minute Cap]

August 23, 2018

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

August 22, 2018

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

August 21, 2018

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-

C)

AMRAP in 7:

3 Burpee bar muscle-up

6 Shoulder to overhead 52.5/35

35 Double unders

Torian Strength

A1)
Deadlift 
5-5-5-5-5-8-8
@70, 75, 80, 80, 85, 60, 60%

A2)
Band pull apart 
5 x 20

B1)
Banded Zercher squat
4 x 15

B2)
DB reverse lunge
4 x 10

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