SS Long Interval/3S Run 9-3-13

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The growth of the CF Games 2007-2012

Swim (SS)
5-10 minutes Mobility
Episode 44: Global Dehydration and Stiffness, Pecs, Tri’s and Internal Rotation
Dynamic warm up
500m easy swim
15-20 minutes drill work
3 Top Drills Dave Scott
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
5 x 200m on 2:30
Hold splits within 3-5 seconds or foul
Foul: 60 second isometric squat hold immediately followed by 50 burpees for time
Foul is completed after wod is completed.
10-15 minutes cool down

Bike (SS)
10-15  Minutes Mobility
Jill Miller Fixes Your T-Spine and Crappy Breathing Mechanics
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.
5 x 5:00 TT Spin/recover 3:00-4:00
10-15 minutes cool down.

Run (SS& 3S)
5-10 Minutes Mobility
Episode 239: Hip Extension, Like Pure Melted Gold
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Jump Rope Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5 x 800m
Recover 3:00
Hold splits within 3-5 seconds or foul.
Foul: 60 second isometric squat hold immediately followed by 50 burpees for time
Foul is completed after wod is completed.

Row(SS)
5-10 Minutes Mobility
MWOD: Serratus/Rib Cage Mash Party
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.
5 x 1000m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts
10-15 minutes cool down.

10-15 minutes cool down.

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