SS Long Interval/ 3S Run 6-11-13

Screen shot 2013-06-09 at 4.14.14 PM
Doug Katona, CFE, working running drills
Get registered to attend the Endurance Seminar w/Doug as the Head Coach June 22-23
Swim (SS)
5-10 Minutes Mobility
Episode 297: Liquid Kayak Camp and Lat Hell
Dynamic warm up
500m easy swim
15-20 minutes drill work
CrossFit Endurance Swimming: Body Alignment
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
5 x 200m on 3:15
Hold splits within 3-5 seconds or foul
Foul completed at end of wod.
Foul: 60 second isometric squat hold immediately followed by 50 burpees for time.
10-15 minutes cool down

Bike (SS)
5-10 minutes Mobility
Episode 301: Psoas Flossing and Biker Hips
Dynamic warm up
1/2 mile spin warm up
3 X 3 different  Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
5 x 5:00 TT
Spin/recover 3:00
10-15 minutes warm down

RUN (SS&3S)
5-10 minutes Mobility
Episode 343: Stop Walking Like the Duck You Aren’t
Dynamic warm up
800m easy jog
5-10 minutes drill work:
Running Drills with Brian MacKenzie Part 3
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5X 800m
Hold splits within 3-5 seconds or foul.
Recover 3 minutes
Foul completed at end of wod.
Foul: 60 second isometric squat hold immediately followed by 50 burpees for time.
10-15 minutes cool down

ROW (SS)
5-10 minutes Mobility
Episode 13: It’s Just Movement, Break it Down
Dynamic warm up
500m easy
5-10 minutes drill work:
3X Catch Drill
3X Stroke Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
5 x 1000m
Hold splits within 3-5 seconds or foul
Recover 3:00
Foul completed at end of wod.
Foul: 60 second isometric squat hold immediately followed by 50 burpees for time.
10-15 minutes cool down

 

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