Sunday, 16 November 2014

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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