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 12, 2018

Torian CrossFit

5 rounds, each for time:

Row 500/400m

12 Deadlifts 85/55kg

21 Box jumps 24/20”

Score equals slowest round.

Torian Strength

A1) Back Squat

8-8-8-8-8-10-10 @ 75-75-75-75-75-55-55%

A2) TKE
4 x 20

B1) Barbell RDL

5x12

B2)

Single leg glute bridge

4 x 45secs


 

August 5, 2018

Testing Week 📈

Our 8 week winter strength cycle has now come to an end and it’s time to test how much stronger everyone has gotten over the course of the program, so please come in to the gym this week prepared both physically and mentally.

When preparing to hit a lifetime 1 Rep max, an athlete needs to be deliberate in approach, considering all factors within their control in the lead up to the test, thus ensuring them the absolute best chance of success.

See below for some Pro tips on how to give yourself the best chance possible to capitalise on the last 8 weeks of work and ensure you hit some PR’s this week.

Pro Tips:

1. Rest today and take it easy
2. Eat well tonight and drink plenty of water
3. Get 8 hours sleep
4. Fuel your body with a small...

July 29, 2018

A)


Back squat

5x3 @65-65-65-70-70%

B)

DB Fran

21-15-9 reps for time:

DB Thrusters 20/15kgPull-ups

[10:00 cap]

July 22, 2018

A)
Back squat

2-2-2-1-1-8-8

@80-85-90-95-95-65-65%

[30:00 cap]

B)
400m Farmers carry for time, 24/16kg kettlebells

*Each time the kettlebells go down you owe 20 burpees at the end of the workout.

July 15, 2018

A)

Back squat

3-3-3-3-3-10-10

@80-80-80-80-85-65-65%

[30:00 Cap]

B)

For quality:

3 attempts at a max L-hang

*Record time under Back squat

June 24, 2018

A)

Back Squat

2-2-2-2-2-8-8

@80-85-90-90-95-65-65%

[30:00 Cap]

B)

For quality:

300m Walking lunge

June 17, 2018

A)

Back Squat

3-3-3-3-3-10-10

@75-80-80-80-85-65-65%

[30:00 Cap]

B)

Teams of 2

For time:

100 Wall balls 9/6 (10’)

*Partner hold 150/100# D-Ball in front carry

[6:00 Cap]

June 10, 2018

Let the gains begin!

Our 10 week strength cycle kicks off tomorrow and ICYMI click here for some tips from Mike on how to get the most out of each session.

A)

Back squat

5-5-5-5-5-12-12

@70-75-75-75-75-60-60%

[30:00 Cap]

*If you missed testing week please work off your last known RMs & add 5kg to your BS & DL, and 2.5kgs to your BP.

B)

Team of 3

AMRAP in 5:

Row/Ski cal

Let's get ready to Rumble for Roycey and get him to the GAMES!

Click the pic for all the details and book your teams tickets!

It always seems impossible until it's DUNNE!

June 3, 2018

Testing Week!

A)

1 Rep Max:

Back squat

[25:00 Cap]

B)

3 sets max unbroken:

Ring dip

[7:00 Cap]

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