SS Tempo/3S SwimTT 4-20-14

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SWIM (SS&3S)
5-10 Minutes Mobility

Episode 86: New Shoulder Mob Zulu: First Rib Love
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
SS
1200m @ 80% 800m TT pace
3S
800m TT
10-15 minute cool down

BIKE (SS)
5-10 Minutes Mobility
Episode 273: Lateral Elbow Pain/”Tennis Elbow”, “Kimura Elbow”
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
High cadence drills
F
ollow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
15M @ 80% 12M TT pace

15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 189: Rail Mobgression/Evironmental Opportunism + New Ankle Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Ball of foot hops
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5M @ 80% 5k TT pace
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 166: Ninja Recovery and Some Shoulder & Hip Love
Dynamic warm up
500m easy
5-10 minutes drill work:
Tips From a Silver-Medalist Rower
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5k @ 80% 2k TT pace
10-15 minute cool down

 

3S Bike Short Interval/ OSMO Nutrition 4-18-14

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Community MWod Video: Current Concepts and Thinking in Hydrating Athletes w/ Dr. Stacy Simms

BIKE (3S)
5-10 Minutes Mobility
Episode 273: Lateral Elbow Pain/”Tennis Elbow”, “Kimura Elbow”
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
High cadence drills
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X 90 on, :90
off
15 minute cool down.

SS Short interval/ 3S Rest Day

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10 Reasons Why CrossFitters Should Start Practicing Yoga

SWIM (SS)
5-10 Minutes Mobility
Episode 86: New Shoulder Mob Zulu: First Rib Love
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X :90 on, :90 off
10-15 minute cool down

BIKE (SS)
5-10 Minutes Mobility
Episode 273: Lateral Elbow Pain/”Tennis Elbow”, “Kimura Elbow”
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
High cadence drills
F
ollow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X 90 on, :90
off
15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 189: Rail Mobgression/Evironmental Opportunism + New Ankle Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Ball of foot hops
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 90 on, :90 off
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 166: Ninja Recovery and Some Shoulder & Hip Love
Dynamic warm up
500m easy
5-10 minutes drill work:
Tips From a Silver-Medalist Rower
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X ;90 on :90 off
10-15 minute cool down