September 18, 2018

Tay Tay feat. Ashah!

Torian CrossFit

3 Rounds each for time:

21-15-9

Pull-ups

Burpees

*New round every 10:00

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, 80%

B1)

Bulgarian Split Squat

4 X 10

B2)

Hip Extension

3 X 15

Torian Run

400m time trial

Rest 5mins

1km time trial

September 17, 2018

Torian CrossFit

A)

Find a heavy single Clean and jerk

[15:00 Cap]

B)

“Grace”

For time:

30 Clean and jerk 62.5/42.5

[6:00 Cap]

OR

“Heavy Grace”

For time:

30 Clean and jerk 85/55

[6:00 Cap]

Torian Gymnastics

Core conditioning

Upper body conditioning

Handstand development

Toes to bar

September 16, 2018

Torian CrossFit

For time:

20-18-16-14-12-10-8-6-4-2

Front squat 42.5/30

Toes to bar

Box jump 24/20”

[35:00 Cap]

Torian Strength

A1)
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

September 14, 2018

Torian CrossFit

Teams of 3

For time:

800m Run

45 Overhead squats 62.5/42.5

800m Run

60 Front squats 62.5/42.5

800m Run

75 Back squats 62.5/42.5

*If the barbell touches the ground during the set, the whole team must perform 10 synchro burpees before continuing. Split reps as required.

[25:00 Cap]

Torian Gymnastics

Gymnastics circuit

Torian Recovery 9am

September 13, 2018

Torian CrossFit

5 Rounds for max reps:

AMRAP in 1 ½:

Double unders

*Rest :30

Max unbroken Strict pull-up

*Rest 3:00 b/t

[30:00 Cap]

Torian Strength

Bench press + accessories

September 12, 2018

Torian CrossFit

A)

Find a heavy single Power clean

[15:00 Cap]

B)

For time:

30-20-10

Deadlift 70/45

Wall balls 9/6 (10’)

[10:00 Cap]

Torian Gymnastics

Core conditioning

Single leg squat

Lower mobility

September 11, 2018

Torian CrossFit

EMOM for 32:

  1. 15 Chest to bar

  2. 150/120m Row

  3. :45 Max rep box jumps 30/24”

  4. Rest

  5. 15 Toes to bar

  6. 150/120m Ski

  7. :45 Max rep Rope climbs 15’

  8. Rest

*Score = Box jumps + Rope climbs

Torian Strength

Deadlift + accessories

Torian Run

2 x 1.6km with 4mins rest

September 10, 2018

Torian CrossFit

A)

Find a heavy single Clean and jerk

[15:00 Cap]

B)

“Grace”

For time:

30 Clean and jerk 62.5/42.5

[5:00 Cap]

OR

“Heavy Grace”

For time:

30 Clean and jerk 85/55

[5:00 Cap]

Torian Gymnastics

Core conditioning

Toes to bar

Handstand

Pull Up Variations

September 9, 2018

Torian CrossFit

5 Rounds each for time:

24/18 cal Row

12 Power snatch 35/25

6 Under-overs

*New round every 6:00

Torian Strength

Back squat

September 7, 2018

"Ash Loves It"

A)

For time:

12-9-6

Muscle-up

24-18-12

Overhead squat 42.5/30

[12:00 Cap]

*At 14:00

B)

For time:

1 Mile run

*For every time you broke on A), and again if you time capped, add 100m to the mile.

[16:00 Cap]

Torian Gymnastics

Gymnastics conditioning circuit

Torian Recovery: 9am

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