SS Tabata/3S Bike 3-20-14

T
14.3 Recovery & 14.4 Preparatory tips for EMS users. This post was generated out of a plethora of conversations about athletes hitting the open WOD 3x (Thursday, Saturday and Monday). This pad placement will help the athlete recover more from the last WOD and prep them for the work ahead. I would imagine that 14.4 could have one or more of the following movements; burpees, wallballs or thrusters. With the posterior chain still recovering this focus would drive more blood into legs and stimulate the lymphatic return clearing the waste. Don’t be late to hydrate!

SWIM (SS)
5-10 Minutes Mobility
Episode 190: Super Chris Spealer + Internal Shoulder Rotation
D
ynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Sliced Hand Exit
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8 x :20 sec on, :10sec off
10-15 minute cool down.

BIKE (SS& 3S)
5-10 Minutes Mobility
Episode 135: Badass American Cyclist Mobility–Levi Style
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
5 Cycling Tips for Faster Time Trials
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8 x :20 sec on, :10sec off, if
Use stationary bike with wattage tool or similar that can hold load of 200+ watts
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 305: Solving Problems With The Tunnel: The Foot Strike
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
CrossFit Running – Stable Arm aka Gun Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
8 x :20 sec on, :10sec off
Use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile
Do not reduce speed!
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 201: Better Compression for Faster Rowing
Dynamic warm up
500m easy
5-10 minutes drill work:
CrossFit Rowing Drill Series – Coach Shane Farmer
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
8 x :20 sec on, :10sec off
10-15 minute cool down.

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