W.O.D.: F T/TT Day 1 Week 5

CFE STRENGTH & CONDITIONING WOD:

Skill work:

L-Sit holds 5:00

Handstand holds, 5:00

Muscle-up progressions, 5:00

Double under practice, 5:00

ENDURANCE WOD:

3+ Hours BEFORE CFE Strength & Conditioning WOD. Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 20 minute TT

Bike (SUN): 90 minute TT

Run (SUN): 60 minute TT

C2 Row (SUN): 60 minute TT

Ruck (SUN): 90 minute TT with 45# ruck/vest

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 1000m @ 95% of 1000m TT pace or 6 x 200m TT with 2:00 rest between

Bike (SUN): 90 minute TT or 4 x 5k with 2:00 spin/rest between

Run (OFF): OFF

Post sport and times 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 Conway hosts the CrossFit Endurance Seminar August 11-12

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• CrossFit Conway
• CrossFit Endurance Seminar

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