SS Short Interval/3S Run 8-20-13

Games2013_WomenZigZagSprint_th
Courtesy of CrossFit
Swim (SS)
5-10 minutes Mobility
Episode 186: Tissue Beat Down
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle – High Hips
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
3 x 300m TT
Work:Recovery 1:2
Recover twice as long as it takes to complete 300m
10-15 minutes cool down

Bike (SS)
10-15  Minutes Mobility
Low Back Ache Quick Test
Dynamic warm up
1/2 mile spin warm up
10-15 minutes Drill Work
3 X 3 different Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
3 x 5k TT
Work: Recovery 1:2
Recover twice as long as it takes to complete the 5K TT
10-15 minutes cool down.

Run (SS&3S)
5-10 Minutes Mobility
Episode 167: Unglue That Heel Cord
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Running Drills Basics Collection
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3 x 1200m TT
Work: Recovery 1:2
Recover twice as long as it takes to complete the 1200m TT
10-15 minutes cool down.

Row(SS)
5-10 Minutes Mobility
Episode 177: Mash Your Business
Dynamic warm up
500m easy
5-10 minutes drill work:
3 X 3 different  Rowing drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
3 x 1500m TT
Work:Recovery 1:2
Recover twice as long as it takes to complete 1500 TT
10-15 minutes cool down.

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