Strength & Conditioning WOD:
Skills & Drills
Perform 25-45 minutes of skill work before beginning your Endurance Workout below
Single Sport Endurance Workout
Choose ONE of the following sports
Swim (SUN): 800m @ 85%
Bike (SUN): 30k @ 85%
Run (SUN): 10k @ 85%
Row (SUN): 5k @ 85%
Ruck (SUN): 10M @ 85%
Multi-Sport Endurance Workout
Perform each workout on the day listed
Swim (OFF): OFF
Bike (SAT): 10M TT
Run (SUN or SI): 10k TT
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!