20 Mar 2016 – The Engine Work Begins!

WORKOUT OF THE DAY

Engine Work (8.30 - 9.30 am)

A) Conditioning: Row
A1) 3 minutes on: 3 minutes rest* 
A2) 4 minutes on: 4 minutes rest* 
A3) 5 minutes on: 5 minutes rest* 

* In your 'rest' period, you must complete
A1) 2 rounds of 'Cindy': 5 Pull-ups, 10 Push-ups, 15 Air squats
A2) 3 rounds of 'Cindy' 
A3) 4 rounds of 'Cindy'

Competition Class (9.30 - 11 am)

A) Gymnastics: Handstand Push-Up Practice

B) Open 16.4 Practice
Alternating EMOM x 12
Minute 1: 5 Deadlifts (102.5/70 kg) + 10 Wall balls (9/6 kg)
Minute 2: 10 Calorie row + 5 HSPU
Minute 3: Rest

C) Prehab

C1) Midline 4 rounds, for quality: 
30 second single arm farmers carry, left arm
30 second single arm farmers carry, right arm
15 GHD Hip extensions (Tempo 20X0)
C2) Shoulder 4 rounds, for quality: 
5 Tricep opener complex:
10 Kettlebell single arm row, left arm (Tempo 21X1)
10 KB single arm row, right arm (Tempo 21X1)
15 Delt flys (Tempo 20X1) 
C3) Midline Rotational complex

CrossFit (11 am - Noon)

A) Gymnastics: Handstand Push-Up Practice

B) Open 16.4 Practice
Alternating EMOM x 12
Minute 1: 5 Deadlifts (102.5/70 kg) + 10 Wall balls (9/6 kg)
Minute 2: 10 Calorie row + 5 HSPU
Minute 3: Rest