W.O.D.: F T/TT Day 1 Week 9

CFE STRENGTH & CONDITIONING WOD:

For Quality:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Burpees

Ring Dips

This workout is NOT timed so you have no excuse for poor mechanics!

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): 45 minute TT

Bike (SUN): 30M TT

Run (SUN): 10M TT

C2 Row (SUN): 60 minute TT

Ruck (SUN): 8M TT with boots/utes; load for ruck/vest is athlete's choice

Post sport and distances/times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 1500m Tempo @ 85% of 1500m TT pace or 8 x 200m on 3:45, hold splits within 3-5 seconds

Bike/Run (SUN): Bike 10M + Run 5k Brick TT

Note: The Bike/Run brick is designed to be one Time Trial with the events performed back-to-back. Athletes should practice transition skills.

Post sport and times/distances 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.

Win a trip to San Francisco to train for 1 day (individuals raffle) or have Brian do a 1 day clinic at your Gym (affiliate raffle)

CrossFit Endurance & WellnessFX: The Wrap-Up

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