REST DAY
Single Sport Endurance Workout
Choose ONE of the following sports
Swim (SUN): 2 x 400m TT recover 4:00-5:00 between efforst
Bike (SUN): 2 x 5k TT recover 4:00-5:00 between efforst
Run (SUN): 2 x 2M TT recover 4:00-5:00 between efforst
Row (SUN): 2 x 2k TT recover 4:00-5:00 between efforst
Ruck (SUN): 2 x 5k TT recover 4:00-5:00 between efforst
Multi-Sport Endurance Workout
Perform each workout on the day listed
Swim (SUN): 800m @ 70%
Bike (OFF): OFF
Run (SAT): 5k @ 70%
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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