SS TABATA/ 3S Rest day 12-19-13

Screen Shot 2013-12-19 at 11.20.40 AM
Each 20 seconds for tabata is at maximal effort.

SWIM (SS)
5-10 Minutes Mobility
Episode 101: Shoulder Relationships–Soft Tissue
500 easy swim
15-20 Minutes Drill Work
Shoulder Breath
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8 x 20:10
Use pool or open water
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 211: The Simple Five Way Shoulder
15-20 minutes Drill Work
Cycling Agility Tips
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
8 x 20:10
10-15 minute cool down.

RUN (SS )
5-10 Minutes Mobility
Episode 249: Improving Hip Extension (And Internal Rotation) for Running
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Cop Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
8 x 20:10
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 269: On the Spot MobRx for Tight Hips
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
8 x 20:10
10-15 minute cool down.

Get registered for 2K TT at CrossFit Boston on Sat
If you are attending email klocean33@gmail.com

 

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