June 30, 2019

For all the latest info & updates on the 2019 Torian Pro head to torianpro.com

Torian CrossFit

A)

EMOM for 8:

10/8 cal Bike erg + 3 Thrusters 62.5/42.5

*Rest 3:00

B)

EMOM for 8:

10/8 cal Row + 10 Toes to bar

*Rest 3:00

C)

EMOM for 8:

10 DB power cleans 2x20/2x15 + 3 Burpee box jump overs 30/24”

Torian Strength (New 12 Week Cycle)

Testing Week:

A)
Max Pull Up Test

B)
1RM Back Squat

C)
1RM Bench Press

D1)
Arnold Press
3 X 10-15

D2)
Seated DB Curl Alt.
3 X 10-15

E) Leg Raise3 X 20-25

June 28, 2019

Torian CrossFit

Team of 2

For time:

20 Deadlift 102.5/70

400m Run

40 Deadlift 102.5/70

800m Run

60 Deadlift 102.5/70

400m Run

Every time either partner breaks/changes over on the Deadlift (within the set), they must complete 10 synchro Chest to bar pull-ups.

MINIMUM WORK REQUIREMENT: Each partner must do at least 1 rep per set.

[25:00 Cap]

June 27, 2019

Torian CrossFit

A)

Jerk 5-3-3-1-1-1

*Push jerk for the 5 and 3s, Split jerk for the 1s, building in weight across

[20:00 Cap]

B)

For time:

50 Handstand push-ups

*Every break = 30’ handstand walk

**RX+ Strict HSPU

[10:00 Cap]

Torian Strength

See in Wodify

June 26, 2019

Torian CrossFit

For time:

1000/800m Row

30 Lat bar burpees

20 Power snatch 42.5/30

10 Rope climbs 15’

20 Power snatch 42.5/30

150 Double unders

2000/1800m Bike erg

[25:00 Cap]

Torian Gymnastics 

SLS

Toes to Bar

June 25, 2019

Torian CrossFit

A)

Every :90 for 15:

6 Alternating front rack lunge steps

*Bar taken from the ground, building across the 10 sets, AHAP

B)

Team of 2

3 Rounds for Reps:

AMRAP in 3:

50 Toes to bar

Max rep DB box step overs 2x20/2x15 (20”)

*Rest 3:00 b/t rounds

Torian Strength

See in Wodify

June 24, 2019

Torian CrossFit

E6MOM for 36:

21/16 cal Bike/Ski/Row

15 Overhead squat 52.5/35

9 Burpee pull-ups (6” above max reach)

*Must rotate machine each round Bike > Ski > Row

Torian Gymnastics 

Core

Ring Skills

June 23, 2019

Torian CrossFit

A)

Find a heavy 3 position Power clean

*High hang, above knee, below knee

**Not TnG

[10:00 Cap]

B)

“2012 Crossfit Games Final Part 1 - Power Elizabeth”

For time:

21-15-9

Power clean 62.5/42.5

Ring dip

[12:00 Cap]

Torian Strength

See in Wodify

June 21, 2019

In teams of 2

“Jared”

4 Rounds for time:

800m Run

40 Pull-ups

70 Push-ups

*Run together, split reps as needed - 1 person working at a time

[35:00 Cap]

June 20, 2019

Torian CrossFit

A) 

Every :90 for 15:

3 Overhead squats

*From the ground, ascending weight across the 10 rounds

B)

EMOM for 10:

5 Power snatch

*Touch and go, AHAP

C)

AMRAP in 5:

10 Double DB snatch 2x15/2x10

10m Overhead walk 2x15/2x10

Torian Strength 

A1)
Incline Bench Press
5 X 6

A2)
Trap Bar Deadlift
5 X 6

B1)
Front Squat 
5 X 6

B2)
Pull Up
5 X Max

C1)
Dip 
3 X Max

C2) 
Standing DB Curl Alt.
3 x 10-15

D)
Ab Rollouts 
3 X 10-15

June 19, 2019

Torian CrossFit

Team of 2

3 Rounds each for time:

30 Ab mat sit-ups

21/18 cal Bike erg (Standing damper 10/8)

12 Rope climbs 15’

Partner 1 does 21/18 cal Bike while partner 2 does 30 ab mat sit-ups, then swap, then both move to rope climbs and split reps as needed.

New round every 10:00

Torian Gymnastics 

Handstand 

Recovery

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