Sunday, 1 March 2015

REST DAY

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (SUN): 30:00 @ 80%

Bike (SUN): 30:00 @ 80%

Run (SUN): 30:00 @ 80%

Row (SUN): 30:00 @ 80%

Ruck (SUN): 30:00 @ 80%

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT): 1600m TT

Bike (SUN): 40k TT

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!Perform each workout on the day listed

Swim (SAT): 1600m TT

Bike (SUN): 40k TT

Run (OFF): OFF