Week Thee looks like this:
Day One – Short intervals, Crossfit WOD, Max Effort lift
Day Two – Short Intervals if not done on Day 1,
Day Three – Short Interval if not done, Max
effort Lift 2, Crossfit WOD,
Day Four – Long Intervals, Crossfit WOD,
Day Five – Dynamic Lift, Crossfit WOD, Long intervals if not done on Day 4
Day Six – Dynamic Effort LIft if not done, Tempo or Time Trial
Day Seven -Dynamic Effort LIft if not done, Crossfit WOD, Tempo or Time Trial if not done on Day 6
Schedule your training to include at least 1 rest day.
One Short Interval Training Session – Chose One
Swim: 10 x 50m, 10lb weight vest or drag. 3 min rest
Bike: 8 x 400m, 20-30 lb vest, spin/rest 4
Run: 10 x 100m, 10-20 lb vest, 2 min rest
Row: 10 x 125m, 10-20 lb vest, 2 min rest
One Long Interval Training Session – Chose One
Swim: 4-6 x 200m on 3:15 – hold effort within 3-4 seconds
Bike: 3-5 x 2miles, spin or rest 4min, hold effort within 5-10 seconds
Run: 3-5 x 1000m, rest 3 min, hold effort within 3-5 seconds
Row: 3-5 x 1200m, rest 3 min, hold effort within 3-5 seconds
One Tempo Training Session – Chose One
Swim – 400mTime Trial
Bike – 20M @ 85% of 20M TT pace
Run - 10M Time Trial
Row – 10K Time Trial
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:
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
There is no rest between exercises.
Day 2:
No Crossfit WOD today
Day 3:
Lynne
5 Rounds
Max reps Bench Press (heavy)
Max Pull ups.
Day 4:
Deadlift
5 – 5 – 5 – 5 – 5
Day 5:
5 Rounds
15 Hang Squat Cleans 135/95
30 Push ups.
Day 6:
No Crossfit WOD scheduled or do Day 7 WOD.
Day 7:
Rest or
21-15-9
HSPU
Ring Dips
Push Ups
3 Strength Sessions
Session One: Max Effort – Push Press
5 reps at 40%, 50% and 60%, then 1-1-1-1-1 Heavy Singles or work to 1RM
Session Two: Max Effort - Box Squat
5 reps at 40%, 50% and 60%, then 1-1-1-1-1 Heavy Singles or work to 1RM
Session Three: Dynamic Effort – Push Press 12 x 2 reps @ 55% of 1 RM on 45 sec clock.