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 17, 2018

The countdown is on to the 2018 Torian Pro!

- Team & spectator tickets on sale Friday 24th August from 12pm via crossfittorian.com/torianpro 

- RSVP & stay up-to-date via the Facebook event page

Torian CrossFit

In teams of 2,

For time:

50 DB snatch 20/15kg 

30 Burpees

Run 1 mile 

10 Rope climbs 

Run 1 mile 

30 Burpees

50 DB snatch 20/15kg 

All movements performed synchro except rope climbs.

Torian Gymnastics 8am

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]

Torian Recovery 9am

August 3, 2018

In teams of 3,

AMRAP in 30 minutes:
Run 400m
3 Rope climbs
Run 400m
15 Power snatch 62.5/42.5kg

Team mates run together (reps shared). Should one athlete return from the run before their team mates they may begin work on the reps. Score equals rounds + reps.

*May also be performed as a team of 2.

July 17, 2018

AMRAP in 25:

5 Muscle-ups

30 Double unders

2 Rope climbs 15’

30 Double unders

5 Power snatch 62.5/42.5

July 5, 2018

A)

Deadlift

4-4-4-3-3-3

@65-65-65-70-70-70%

[20:00 Cap]

B)

For time:

30 Strict handstand push-ups

20 Deadlift 70/45

10 Rope climbs 15’

[15:00 Cap]

May 31, 2018

A)

EMOM for 16:

1st - 15 Handstand push-ups

2nd - 3 Rope climbs 15’

3rd - 15 Thrusters 42.5/30

4th - Rest

@20:00

B)

For time:

30 Thrusters 42.5/30

50 Ab mat sit-ups

30 Handstand push-ups

[12:00 Cap]

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