W.O.D.: E Tempo / Time Trial Day 2 Week 4

CFE STRENGTH & CONDITIONING WOD: Rest Day

ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m TT

Bike (SUN): 10M TT

Run (SUN): 5k TT

C2 Row (SUN): 5k TT

Ruck (SUN): 7 Miles @ 85% of 7M TT pace with 45# ruck or vest

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN followed by Bike TT): 500m TT

Bike (SUN immediately following Swim TT): 10M TT

Run (SAT): 5M @ 90% of 5M TT pace

Note: For the "brick," attempt to make the transition from the swim to bike as sport-specific as possible (even if you can't jump right onto the bike, still practice your transition as best as possible)

Post sport and time or distance to comments.

STRENGTH & CONDITIONING RECOVERY

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Sign up for the CrossFit Endurance Seminar at CrossFit Endurance Springfield June 2-3

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• CrossFit Endurance Seminar at CrossFit Endurance Springfield

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