Sunday, 11 January 2015

REST DAY

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (SUN): 1200m @ 85%

Bike (SUN): 30k @ 85%

Run (SUN): 10M @ 85%

Row (SUN): 10k @ 85%

Ruck (SUN): 10M @ 85%


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT): 90:00 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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