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 20, 2018

Torian CrossFit

“Partner Holleyman”

In teams of 2

30 Rounds for time:

5 Wall balls 9/6 (10ft)

3 Handstand push-ups

1 Power clean 102.5/65

*Performed by alternating movements with partner

[30:00 cap]

Torian Gymnastics

A)

Support core & handstand conditioning

Bar muscle-up technique & progressions

B)

AMRAP in 12:

2 wall walks

3 muscle-ups

2 wall walks

5 dip to L

2 wall walks

7 push-up variation

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 10, 2018

“Open Workout 11.5”

AMRAP in 20:

5 Power cleans 65/45

10 Toes to bar

15 Wall balls 9/6 (10/9’) 

June 26, 2018

10 Rounds for time:

15 Wall balls 9/6 (10’)

10 Burpee box jumps 24/20”

5 Thrusters 52.5/35

1 Legless rope climb 15’

[30:00 Cap]

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 12, 2018

3 Rounds for time:

21 Deadlifts 62.5/42.5

21 Wall balls 9/6 (10’)

15 Power cleans 62.5/42.5

15 Box jumps 24/20”

9 Power snatches 62.5/42.5

9 Lat bar burpees

[27:00 Cap]

June 4, 2018

For time:

1000m Row

80 Wall balls 9/6 (10’)

60 Lat bar burpees

40 Pull-ups

20 Shoulder to overhead 62.5/42.5

10 Rope climbs 15’

[25:00 Cap]

March 20, 2018

For time:

1000m Row OR 2000m Bike

80 Wall balls 9/6 10’

60 Hang power cleans 62.5/42.5

40 Chest to bar pull-ups

[20 min cap]

March 12, 2018

A)

For time:

2km Row

B)

For time:

40 Wall balls 9/6

20 Power snatch 62.5/42.5

[5 min cap]

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