W.O.D.: H T/TT Day 2 Week 5

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): 500m @ 600m TT pace

Bike (SUN): 10M TT

Run (SUN): 10k @ 13.1M TT pace

Row (SUN): 8k @ 10k TT pace

Ruck (SUN): 60min TT, 65# ruck/Boots/Utes

Post sport, time, or distance to comments.

Multi-Sport (3S)

Swim (Sat or Off): 500m @ 600m TT pace

Bike (SAT or LI): 10M TT

Run (SUN or LI): 10k @ 13.1M TT pace

Post sport, 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 Bellevue hosts a CrossFit Endurance Seminar April 6th-7th

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

• CrossFit Bellevue
• CrossFit Endurance Seminar

Comments (6)