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 @ 70%
Bike (SUN): 10M @ 70%
Run (SUN): 5k @ 70%
Row (SUN): 5k @ 70%
Ruck (SUN): 5M @ 70% (load/pace)
Multi-Sport Endurance Workout
Perform each workout on the day listed
Swim (SAT or LI): 1600m TT
Bike (SUN): 20M @ 85% 20M TT pace
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!