CROSS FIT TRAINING

Week 4: Elite Training Plan

Cross Fit Training

Find one day this week just to work on a new skill such as rollerblading or climbing. If you need new gear, this is the time to buy it and try it out.

If you can schedule yourself a training race 4-5 weeks before your race, that is perfect. This is to iron out nutrition, gear and feet. If you cannot do an Adventure Race, a marathon, 100 mile road ride, or mountain bike races are all good ideas for those doing expedition races (72 hours or more).

For those doing shorter races you may plan a shorter race.

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Monday

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Warm Up for Cross Fit Training

Hip Mobility Drill

Main Set

Deadlift 10, 8, 5, 3, 3, 3 (personal record or failure)

120 sec rest between

Rest 60 sec

"Cindy" Attempt to Complete 5 Rounds in 3 min.

5 Pull ups

10 Push ups

15 Squats

Endurance

Row, swim or Kayak

20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

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Tuesday

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2x Burgener warm up, 180 sec rest,

Main Set

Increase Working weight up to the below set

Snatch:1x5 @ 75%

Rest 5 min

Increase Working weight up to the below set

Clean and Jerks: 1x4 @ 75%

Rest 5 min

3 Rounds for Time:

15 GHD sit ups

15 Hip Ext.

15 25 lb D- Ball slams

Endurance

Bike:

4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

If you can do this on a trail all the better.

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Wednesday

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Warm Up for CrossFit Training

2x Hip Mobility

Main Set

Back Squat 5x1 @ 95%-100% New PR or Fail, Rest (240sec) between sets.

Rest 5-7min

L-sits on Rings, accumulate 2min total time in L-sit position.

Use Dip bars if Rings are not available.Rest 2min

5x1 min Hand Stand holds. Rest 90sec between sets. You can put your feet on a wall if you need too.

Endurance

Run

4 x 300m ALL OUT SPRINTS up hill… 5 min recoveries

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Thursday

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Warm Up for CrossFit TrainingROM stretches

Time Trial

Run

10k total: at 85% for first 5k then pick it up to 95% on the last 5k

This should be on treadmill full incline, hilly route or with a 20 pound pack. Adventure races are not flat.

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Friday

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"Helen"

3x

400m Run

21 Kettle Bell Swings 1.5pood/1 pood

12 Pull Ups

Rest 10min

5x5 Dragon Flags, Rest as long as needed between sets

Endurance

Kayak, or Row:

2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 5 sec. 2 min recoveries

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Saturday

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Time Trial on Mountain Bike

20 minutes Bike