October 31, 2018

Torian CrossFit

A)
E2MOM for 20:
2 Power cleans + 1 Jerk
*Round 1-3 @70/45
*Round 4-6 @85/55
*Round 7-9 @102.5/62.5
*Round 10 @ 120/75

B)
For time:
21-15-9
Toes to bar
Front squat 42.5/30
[7:00 Cap]

Torian Gymnastics

Core Conditioning

Handstands

Bar Muscle Up

October 30, 2018

Torian CrossFit

3 Rounds each for time:
21-15-9
DB shoulder to overhead
12-9-6
Burpee box jump 24/20”
*New round every 10:00

Torian Strength

A1)
Deadlift
3, 2, 2, 2, 2
@ 75, 80, 85, 85, 85

A2)
Single arm KB bottom up press
4 X 5 (slow / perfect)

B1)
Split Squat, front foot elevated 
4 X 10 (heavy / perfect)
 
B2)
Good Morning
4 X 10 (heavy / perfect)

October 29, 2018

Torian CrossFit

AMRAP in 30:
15 Overhead squat 52.5/35
15 Pull-ups
10 Power snatch 52.5/35
10 Chest to bar
5 Squat snatch 52.5/35
5 Muscle-up
*Perform as :30 on, :30 off for the 30:00

Torian Gymnastics

Core Conditioning

Handstand Conditioning 

Gymnastic Sequences

October 28, 2018

Torian CrossFit

A)
E2MOM for 8:
30/24 cal Row
30 Burpees

*Rest 2:00

B)
E2MOM for 8:
30/24 cal Ski
150 double unders

*Rest 2:00

C)
E2MOM for 8:
30/24 cal Assault bike
30 Hang power cleans 62.5/42.5

*Rest 2:00

Torian Strength

A1)
Back Squat 
3, 2, 2, 2, 2
@ 75, 80, 85, 85, 85
 
A2)
Bent Over Ex to Press Complex
5 X 5
 
B1)
Weighted Push up
5 X 10 (slow / perfect)

B2)
Single arm DB row
4 X 10 (heavy / perfect)

October 26, 2018

Torian CrossFit

Team of 2
For time:
100 Toes to bar (Partner racks DBs on shoulder)
100 DB shoulder to overhead 2x20 / 2x15 (Partner hangs from bar)
1 Mile run
100 Partner sit-ups (20/14# wall ball)
100 Synchro air squats
[30:00]

Torian Gymnastics

Gymnastics Conditioning Circuit

Torian Recovery: 9am

October 25, 2018

Torian CrossFit

5 Rounds each for time:
21 Over head squats 42.5/30
9 D-ball cleans 150/100#
*New Round every 6:00

Torian Strength

A1)
Bench Press
3, 3, 3, 2, 2
@ 80, 80, 80, 85, 85

A2)
Weighted pull-up 
4 X 10

B1)
Tempo Strict Press 
5 X 10 (21X1)
 
B2)
BB RDL
4 X 10 (heavy / perfect)

October 24, 2018

Torian CrossFit

Establish a heavy 3 position clean (Above knee, below knee, floor)
*Power clean, not unbroken
[15:00 Cap]

B)
EMOM for 16:
20/16 cal Row
10 Hang power cleans + 10 bar facing burpees
20 Pull-ups
Rest

Torian Gymnastics


Core conditioning
Handstand conditioning - Handstand walking 
Leg conditioning circuit

October 23, 2018

Torian CrossFit

10 Rounds for time:
4 Front squat 102.5/65
30 Double unders
2 Strict deficit handstand push-ups (4/2”)
1 Legless rope climb (15’)
[25:00 Cap]

Torian Strength

A1)
Deadlift
5, 5, 3, 3, 3
@ 80, 80, 82, 85, Max

A2)
KB Z Press 
4 X 10

B1)
Split Squat, front foot elevated 
4 X 10 (heavy / perfect)

B2)
Hip Extension 
3 X 15

October 23, 2018

All stars!


Torian CrossFit

A)
Find a 2 RM Power Snatch
*Not unbroken
[10:00 Cap]



B)
For time:
500/400m Row/Ski
30 Power snatches 62.5/42.5
20 Power clean and jerk
10 Bar muscle-ups



*EMOM, inc 0:00, 3 burpees - lat over the rower, lat over the bar, or, to a target

[15:00 Cap]

Torian Gymnastics

Core conditioning - Hollow & arch variations, compression 
Handstand conditioning 
Bar Muscle-Up Technique

October 21, 2018

Torian CrossFit

3 Rounds each for reps:
AMRAP in 5:
50 Wall balls 9/6 (10’)
35 Box jump overs 24/20”
Max rep alt DB snatch 20/15
*Rest 5:00 b/t

Torian Strength

A1)
Back Squat 
5, 5, 3, 3, 3
@ 80, 80, 82, 85, 90
 
A2)
Band Pull aparts
5 X 10
 
B1)
Close grip DB Bench Press
5 X 10 (slow / perfect)

B2)
Tempo Ring row
5 X 10 (21X1)

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