SS Tempo/3S Swim TT

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SWIM (SS)
5-10 Minutes Mobility
Episode 51: Unglue Yourself–Upper Body
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Building a Longer Stroke
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
SS
1200m @ 80% RPE
3S
1200m TT
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 135: Badass American Cyclist Mobility–Levi Style
Dynamic warm up
15-20 minutes Drill Work
Pose cycling warm up drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
25M @ 80% RPE
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 334: Informed Freestyling Always
800m easy jog
10-15 Minutes Drill Work
Ball of the Foot (BOF) Hops with Lean
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
6X Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
10M @ 80% RPE
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 257: Athletic Thoracic Outlet
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.
10k @ 80% RPE
10-15 minute cool down.

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