24 Nov 2018 - WOD

WORKOUT OF THE DAY

CrossFit

3 rounds, 1 minute per movement, for max reps:
Wall ball (9/6 kg)
Kettlebell swing (20/12 kg)
Shoulder to overhead (30/20 kg)
Row, for calories
Rest

Competition Class

A) Nasal Breathing Warm-Up

Walk at a slow pace for 5 minutes (nasal breathing), every minute perform a exhale breath hold until you feel a moderate / strong desire to breath. You should be able to resume nasal breathing after the hold (if not you held for too long)

Immediately into 5 minutes of run/row/bike, nasal breathing only

B) Conditioning: Hypoxic Training

3 rounds:
5 Burpees (as fast as possible)
3 Breaths
Max distance heavy farmer’s carry (with exhale breath hold)
* Rest 1-2 minutes between rounds

- Rest 3-5 minutes -

3 rounds:
5 Burpees (as fast as you can with nasal breathing)
3 Breaths
Max distance heavy farmer’s carry (with exhale breath hold)
* Rest 1-2 minutes between rounds

C) Australian Championships Q.2

20 minutes for both parts A and B

Part A:

30-20-10 reps for time;
Dumbbell deadlifts @ (32 kg (kettlebells) / 22.5 kg)
Burpee box jump overs

Part B:
Remaining time, perform:
3 rep max overhead squat, from the floor