CrossFit TSAC - Torrance Strength and Conditioning
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  • Tuesday, March 24, 2015 Coaches warm up A1. 10 minutes of kipping or butterfly practice A2. Push Press 15-12-9-6 (55%-65%-75%-85%, rest 2 minutes between) B. 2 RFT: 30 Pull-ups 1 minute Plank 20 Deadlifts 225/155 200M Run   Weightlifting: 1) snatch – 1×5@50%, 1×5@60%, 1×5@70%, 2×3@80% 2) Jerk behind head – 1×5@50%, 1×5@60%, 1×5@70%, 2×3@80% [...]


    23 Mar, 2015
  • A. Back Squat :15-12-9-6  (55%-65%-75%-85%) Rest 2 min b/w B. For Time: 10-8-6-4-2 Thrusters (95/65) 2-4-6-8-10 Step Ups (25/15) (24"/20") Perform 25 Double Unders b/w ea. round C. Hip Flexor Compression (w/roller or lax ball)     Related posts: March 13th 2015 March 5th 2015 Feb 6th 2015 March 11th 2015 Jan 5th 2015


    22 Mar, 2015
  • Workout 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., following same pattern M 185 lb.  F 125 lb. Related posts: March 13th 2015 March 6th 2015 Feb 27th 2015 March [...]


    19 Mar, 2015
  • Thursday March 19, 2015: Recovery Day Coaches Warm Up:   A1. 10 minutes of banded stretching  A2. 1 mile of light jogging or 2K of light rowing B. 21-15-9 Box jumps Push-ups   1) Power snatch – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75% 2) Jerk balance – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75% 3) RDL (based on 1 rm [...]


    18 Mar, 2015

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