W.O.D.: G T/TT Day 2 Week 3

CFE STRENGTH & CONDITIONING WOD: Rest Day

Perform Strength & Conditioning Recovery following stamina work.

ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m TT

Bike (SUN): 12M TT

Run (SUN): 5M @ 85% of 5k TT pace

Row (SUN): 5M @ 85% of 5k TT pace (How to set your Drag Factor)

Ruck (SUN): 5M @ 85% of 5k TT pace @ 55# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (SAT): 800m TT

Bike (SAT): Off

Run (Sun or LI): 5M @ 85% of 5k TT pace

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 Endurance Seminar, CrossFit Lake Highlands, Dallas TX

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