W.O.D.: H T/TT Day 2 Week 4

Sunday, December 23, 2012 • EnduranceH, T, TT, Tempo, Time Trial

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): 20M @ 85% of 20M TT pace

Run (SUN): 10k – 13.1M TT

Row (SUN): 10k TT

Ruck (SUN): 9M @ 85% 90min TT pace

Post sport and times to comments.

Multi-Sport (3S)

Swim (Sat or Off): 800m TT

Bike (SAT or SI): 20M @ 85% of 20M TT pace

Run (SUN or SI): 10k – 13.1M TT


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 Bellevue hosts a CrossFit Endurance Seminar April 6th-7th


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Comments (4)

Alan Pamayo
on Sunday, December 23, 2012 at 06:02 am
Endurance Ruck
Ruck 9M @67 lbs
1:55:16
Brad Williams
on Sunday, December 23, 2012 at 09:29 am
12/23/12 WOD
10 mile Trail Run with some friends this AM. 1:37 HRS. give or take a few minutes. Felt really good the whole time and coulda went longer.

Most of the group is now tapering for the Huff 50K Ultra next Saturday.

Did 20 minutes of mobility work after. Gonna get in more later. Always fun to run with friends.
Sky Mendoza
on Sunday, December 23, 2012 at 12:14 pm
Endurance Run
Run 10k (w/ hills)
1 hour and 13 minutes.
Chad Brinkley
on Sunday, December 23, 2012 at 12:40 pm
Bike WOD
I did the 3 Sport Bike WOD this morning: 20 Mile tempo ride in 1:04:40.

This afternoon, I tested out a WOD to honor those who died in Hurricane Sandy. "SANDY" - 131 Calorie Row, 10 Sandbag Squat Cleans @90, 22 Ball Slam Burpees @50, 200 Sandbag Run @90, 12 Sandbag Box Steps (90 LB to 24"), 10 Bastard Sit Ups @50, 29 Ballslams over a High Pull Up Bar @50, 200 Run with with a Wallball held over head (20 LB), 12 Sandbag Backsquats @90, 38 Wall Balls (20 LB to 10'). TIme was 27:56 RX.
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