· Wake up at 0600 every morning to perform cardio (run, row, bike, heavybag)
o Short Interval
§ 10x200 m run or 10x250 m row with 2 min recovery
§ 10x30 sec sprints with 2 min recovery
§ 5x400 m run or 5x500 m row repeats with 3 min recovery
§ 5x1.5 min sprints
§ 3x(200,400,600 m) run or 3x(250,500,750) row resting as long as the previous interval
§ Sandbag Sprints up steep trails for 10x30 sec with 2 min rest
§ 6x3 min run, row, bike, heavy bag
§ 7x2 min run, row, bike, heavy bag
§ Tabata for 8 rounds 20 sec on : 10 sec off – run, row, bike, heavy bag, double unders
o Long Interval
§ 3x7 min interval with 3 min recovery
§ 2x10 min interval with 2-3 min recovery
o Time Trial
§ 5K, 10K, 10 mile, 13.1 mile
§ For time (covering MAX distance)
· 1 MAX Effort Lift and 1 Skill or Conditioning exercise before CrossFit WOD
o Show up to CF Inspire at least 30 min early
§ Lift: squat, military press, deadlift, weighted pull-up, dip, snatch, clean
· Work up to MAX weight with 5,3,2,1 reps
§ Skill: Handstand Push-up, Muscle-up, Pistol, Box Jump for height, ect
§ Conditioning: extra rowing, wall climb, double unders, ect
· Perform 2 core exercises after workout focusing on form and conditioning
o Foot to Bar
o Knees to Elbows
o GHD Sit-Ups (with or without weight)
o GHD Back Extension (with or without weight)
o L-Seat (hanging or not)
o Flutter Kicks
o Plank
o Rolling Rocks
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