Saturday, 28 July 2012

Please note: Monday/30 July evening session moved to 1800 to accommodate Fundamentals!

Combined WOD at CrossFit Singapore.

Be there at 10am to start rolling and warming up, please.

 

25mins

300m Farmer Walk 24Kg KB

AMRAP

Burpee

DU

 

ENDURANCE WOD:

3+ Hours Before CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m @ 90% of 500m TT Pace

Bike (SUN): 10M @ 90% of 10M TT

Run (SUN): 5k @ 90% of 5k TT

C2 Row (SUN): 5k @ 90% of 5k TT

Ruck (SUN): 5M TT with 25# ruck or vest (boots and utes)

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SUN immediately followed by Run TT): 5M TT

Run (SUN immediately following Bike TT): 5k TT

Note: For the “brick,” attempt to make the transition from the bike to run as sport-specific as possible.

Post sport and 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.