WORKOUT OF THE DAY

Competition Class (8 - 9.30 am)

A) 6 x 15 seconds on : 45 seconds off:
Handstand push-ups
* Start each set strict, kip when needed
* If you cannot move for the full time, hold a handstand position

- 5 minutes rest -

B) 6 x 15 seconds on : 45 seconds off:
Power snatch
* Aim for 50-60% of 1RM
* You aim is to cycle the barbell efficiently

- 5 minutes rest -

C) 6 x 15 seconds on : 45 seconds off:
Toes to bar

D) Conditioning

4 rounds each for time, with 3 minutes rest:
25 Calorie row
25 Burpees

CrossFit (9.30 am - 12.30 pm)

4 rounds each for time, with 3 minutes rest:
25 Calorie row
25 Burpees
* Aim to go as fast as you can maintain i.e. similar round times
* Ask yourself, what is the fastest pace you can maintain for 25 calories? Bear in mind 3 minutes rest will not be complete rest
* Ask yourself, what is a burpee pace I can maintain per minute?