W.O.D.: Tempo | Time Trial

Sunday, September 29, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m @ 85% RPE

Bike (SUN): 12M @ 85% RPE

Run (SUN): 10k @ 85% RPE

Row (SUN): 6k @ 85% RPE

Ruck (SUN): 8M @ 85% RPE, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 12M TT

Run (SUN): 10k TT

Post sport and time 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 Chickasaw


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Comments (1)

Brad Williams
on Sunday, September 29, 2013 at 01:05 pm
9/29/13 WOD
TT Bike first this morning. 15 min. Warm-Up (pace increase, pick-ups), 35 min. (12 mile) TT, 10 min. Cool-Down.

Interval Run shortly after. 8 x 20/10- .51 miles, 17 min. Easy Running- 1.81 miles.

Stretching for mobility. Pretty happy with WOD. Lots of progress being made for me.
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