W.O.D.: E Tempo / Time Trial Day 1 Week 8

CFE STRENGTH & CONDITIONING WOD:

(a) Hollow Rocks 2:00

(b) Max L-Sit Hold (accummulate as much time in L-Sit in 2:00)

(c) Three rounds for time of:

12 Ring Push-ups

12 Goblet Squats, 2/1.5 pood

6 Broad Jumps

Post L-Sit time and time for triplet to comments.

ENDURANCE WOD:

3+ Hours BEFORE CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 45 minute TT

Bike (SUN): 60 minute TT

Run (SUN): 60 minute TT

C2 Row (SUN): 45 minute TT

Ruck (SUN): 60 minute TT with 45# ruck/vest and boots/utes

Post sport and distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SAT): 15M @ 90% of 20M TT Pace

Run (SUN): 60:00 TT

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.

CrossFit Coronado Endurance athletes Sheryl Matney, Michelle Petit and Bill Haffey, after an unsupported Rim-to-Rim-to-Rim Grand Canyon Run, 45 miles 19 hours

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• CrossFit Coronado Endurance

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