Sunday, 23 November 2014

REST DAY

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (SUN): 500m TT

Bike (SUN): 25k TT

Run (SUN): 15k TT

Row (SUN): 10k TT

Ruck (SUN): 8M TT

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT): 800m TT

Bike (SUN): 30k @ 85%

Run (OFF): OFF

 

CrossFit Endurance Strength and Conditioning Recovery?

This can and should be done the day of races, after long runs, or on Sundays after interval work.

THIS IS NOT A TIMED WORKOUT

                  Glute Ham Developer Sit-ups: 3 x 15

                  Glute Ham Developer Hip Extensions: 3 x 15

                  Kettlebell/Dumbbell Swings: 3 x 15

                  Bench Press: 3 x 15

                  Pull-ups: 3 x 15

Perform each movement with light to medium weight. This is a recovery workout to get you moving again after a race or long effort, not a timed WOD!

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