Week Four looks like this:
Day One – Long Intervals, Crossfit WOD, Max Effort Lift
Day Two – Long Intervals and max effort lift if not done on Day 1, Crossfit WOD
Day Three – Long Intervals if not done.
Day Four – Short Intervals, Crossfit WOD, Dynamic Effort Lift
Day Five – Crossfit WOD, Short intervals if not done on Day 4.
Day Six – Dynamic Effort LIft if not done, Tempo or Time Trial, Crossfit WOD. Do the tempo training 3+ hours prior to doing your Crossfit WOD.
Day Seven -Dynamic Effort LIft if not done, Crossfit WOD if not done, Tempo or Time Trial if not done on Day 6
Schedule your training to include at least 1 rest day.
One Long Interval Training Session – Chose One
Swim: 3 x 300m
Bike: 3 x 5K
Run: 3 x 1200m
Row: 3 x 1500m
Work:Rest Ratio 1:2
One Short Interval Training Session – Chose One
Swim: 3 x (25m + 50m + 100m)
Bike: 3 x (1/4M + 1/2M + 1M)
Run: 3x (100m + 200m + 400m)
Row: 3x (125m + 250m + 500m)
Work:Rest Ratio 1:1
One Tempo Training Session – Chose One
Swim – 500m at 1000m TT pace
Bike – 30M TT
Run – 2 x 2M @ 90% of 2M TT hold splits to 1:00-1:30, rest 5-10 mins between efforts.
Row – 2 x 2K @ 85% of 2K TT hold splits to :30-1:00, rest 5-10 mins between efforts.
Ensure that you schedule a minimum 3 hour break between your Endurance training and your Crossfit WOD and Strength Training. This timing is essential in order for you to be able to recover sufficiently to be able to work at the necessary intensity to get the best results.
2-3 Crossfit WODs
Regular WODs are posted in red and the Endurance WOD is posted in blue on the WOD page. Crossfit WOD and Strength Training can be done in the same session. Only 2-3 Crossfit Endurance WODs are prescribed. There are 5 to chose from this week. Don’ just play to your strengths and make sure you get enough rest.
Day 1:
2 Rounds
2 Rope Climbs
100 Double Unders
10 minute time cap
Day 2:
4 Rounds
400m run
30 Box Jumps 24/20
30 KB Swings 35/25
Day 3:
No WOD Today
Day 4:
Diane
21-15-9
Deadlifts 225/155
HSPU
Day 5:
Elizabeth
21-15-9
Cleans 135/95
Ring Dips
Day 6:
21-18-15
Thruster 95/65
Run 400m
Day 7:
Rest or Day 6
3 Strength Sessions
Session One: Max Effort – Weighted Dead Hang Pull-ups
Session Two: Dynamic Effort – Weighted Dead Hang Pull-ups
12 x 2 reps
50% of max effort on 45 seconds