
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?