SS Short Interval/ 3S Run 2-18-14

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SWIM (SS)
5-10 Minutes Mobility
Episode 294: Shoulder-What to Fix First, and Wii Mob
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Single-Arm Breath
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X :90 on / :45 off
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Burpee Smoked Elbows? Epicondylitis-ness? Voodoo it.
Dynamic warm up
15-20 minutes Drill Work
Pedaling Efficiency
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
4X :90 on / :45 off
10-15 minute cool down.

RUN (SS&3S)
5-10 Minutes Mobility
Episode 237: Heel Cord Love
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Drill to land in Pose
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
(SS)
4X :90 on / :45 off
(3S)
6x :90 on / :45 off
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 132: You’ve got to fix your abduction
Dynamic warm up
500m easy
5-10 minutes drill work:
CrossFit Rowing Tips With Shane Farmer Episode 2
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X :90 on / :45 off
10-15 minute cool down.


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