SS Short Interval/3S Run

3027364-inline-i-desk-assembly-1

This Cheap, Strong Cardboard Standing Desk Will Let You Ditch Your Deadly Office Sitting

SWIM (SS)
5-10 Minutes Mobility
Episode 155: Periscapular, Regional Death by Pain Ball
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Position 11 for Two
i
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X :60 on, :30 off
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 73: Fight the Airplane Fuzz
Dynamic warm up
15-20 minutes Drill Work
Climbing Drills: Powerful and Balanced Cycling
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X :60 on, :30 off
10-15 minute cool down.

RUN (SS&3S)
5-10 Minutes Mobility
Episode 241: Sumo and Medial Chain Business
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Running – Wall Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
4X :60 on, :30 off
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:
How to Get Better at Rowing for CrossFit – The Sticky Catch Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X :60 on, :30 off
10-15 minute cool down.


 


Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s