CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
Perform at least 3+ hours before or after CrossFit WOD if not following CFE S&C schedule or perform S&C Recovery
“Sport (DAY)” refers to when the workout is designed/programmed to be performed during the week.
Single-Sport (SS)
Choose ONE of the following sports:
“Short Tosh”
Swim (THU): 3 x (25m/y + 50m/y + 100m/y)
Bike (THU): 3 x (1/4M + 1/2M + 1M)
Run (THU): 3 x (100m + 200m + 400m)
C2 Row (THU): 3 x (125m + 250m + 500m)
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
“Short Tosh”
Swim (FRI): 3 x (25m/y + 50m/y + 100m/y)
Bike (SAT or perform Tempo): 3 x (1/4M + 1/2M + 1M)
Run (SUN or perform TT): 3 x (100m + 200m + 400m)
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 17 seconds, rest 17 seconds, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.
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