24 Apr 2016 - Good luck to Kunal & Liv!

Best of luck to Kunal and Liv! They are both tackling marathons on Sunday... but on different sides of the world! Liv is in the U.S. of A. winding her way through 26.2 miles of beautiful Californian coastline for the Big Sur Marathon, while Kunal will be running his 26.2 miles in the Big Smoke, for the London Marathon. Good luck guys, smash it!  

Speaking of the marathon... please check your route to the box before Sunday! With the marathon on, some public transport will be affected and roads may be closed off.


WORKOUT OF THE DAY

CrossFit (11 am - noon)

A) Weightlifting, Week 2

A1) EMOM x 6: 2 Clean & jerk @ 65% 1RM
A2) EMOM x 6: 2 Snatch @ 65% 1RM

B) Conditioning / Accessory

B1) 3 rounds for time of:
Run, 400 m
12 Deadlifts (1x bodyweight)
21 Box Jumps (24/20 in)

* Time cap: 16 minutes

When you finish 'B1', rest 30 seconds then complete:


B2) For time: 100 Sit-ups (feet in butterfly position)

Competition Class (9.30 - 11 am)

A) Weightlifting, Week 2
A1) EMOM x 6: 2 Clean & jerk @ 65% 1RM
A2) EMOM x 6: 2 Snatch @ 65% 1RM

B) Dynamic Effort
B1) Clean pull: EMOM x 6, perform 2 reps @ 90% 1RM
B2) Snatch pull: EMOM x 6, perform 2 reps @ 90% 1RM

C) Conditioning / Accessory

C1) 3 rounds for time of:
Run, 400 m
12 Deadlifts (1x bodyweight)
21 Box Jumps (24/20 in)

* Time cap: 16 minutes

When you finish 'C1', rest 30 seconds then complete:


C2) For time: 100 Toes to bar

 

D) Gymnastics: Handstands & Handstand Walking
D1) Wall facing handstand hold: 3 x 45-60 seconds
D2) Wall facing handstand hold with shoulder/hip taps: 3 x 10-20 taps
D3) Wall facing handstand hold to handstand walk

Engine Work (8.30 - 9.30 am)

A) Lactic Capacity: Introducing the Wattbike!

9 x 2 minutes on : 1 minutes off
Complete 3 full rounds on one circuit before moving to the next circuit

Circuit 1
Minute 1: 45 seconds wattbike @ 65+/60+ RPM
Minute 2: 60 seconds row @ sub 2km PB 500m/split

Circuit 2
Minute 1: 45 seconds prowler push, light load
Minute 2: 60 seconds row @ sub 2km PB 500m/split

Circuit 3
Minute 1: 45 second battle ropes
Minute 2: 60 seconds row @ sub 2km PB 500m/split

Circuit 4
Minute 1: 15/12 burpees
Minute 2: 60 seconds row @ sub 2km PB 500m/split