SS Long Interval/ 3S Run 3-13-14

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SWIM (SS)
5-10 Minutes Mobility
Episode 178: Flexion + External Rotation Analogs
D
ynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Reach, Ride, and Grab
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 42: Creative Pain, Low Back Decompression, Hammies
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Quick Cycle Training Tips – Improve Your Fitness Fast
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on
10-15 minute cool down.

RUN (SS& 3S)
5-10 Minutes Mobility
Pro Episode # 59 – Reclaiming those Gnarly Feet
MWOD Pro required
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
CrossFit – Running: Foot Pull Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 45: Torque is King, Three Way Hip Mobs
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.
4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on
10-15 minute cool down.

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