CROSSFIT TRAINING
Week 1: Elite Training Plan
Monday
Warm Up for CrossFit Training
Jump Rope Barefoot
5 min., mixing in variables of DU's, Cross Overs, single foot, running.
5 Bridges for 30 second holds, rest 30 sec to 1 min between. We have found doing this on a exercise ball starting out works great.
Main Set
4 Rounds for time:
6 Hang Power Snatches 55-115 lbs Unbroken: Chose Weight you can handle.
25 Unbroken Double Unders
Core
Hollow Rocks 2 min,
Rest 1 min,
Superman's 2 min
You may wait 3 hours before the run or do it immediately after.
Run
3x7 min intervals w/3 min recovery between rounds (stairs, treadmill, or big hill)
Hold maximal distance possible on each of the 7 min rounds.
Tuesday
Warm Up for CrossFit Training
Spin on Bike or Jump Rope for 5 minutes
Main Set
Box Front Squat 3 x 3, 85% (180 sec rest) Pause at the end by sitting on a box or stack of weights. Then stand back up.
Rest 5 min
Sumo Deadlift 5 x 3 85% (180 sec rest)
Skills
If you have a special skill in your race use this day to pracitce one of the race skills such as rollerblading, ropes, swimming. If you can mountain bike I recommend a short technical ride. If you have no new skills in the next race, you are done!
Wednesday
Record Times: We will use these in the future
Warm Up for CrossFit Training
Easy Spin for 5 minutes.
Bike:
8 x 1/4 mile hold within 2-3 sec or Foul.
Rest 90 sec between Intervals.
Foul= Wall Sits: 90 sec Right leg, 90 sec Left leg
Rest 5 min
Strength
You may wait 3 hours or do these back to back
5 Rounds for Time:
10 GHD Sit Ups
15 Push Press 35-75 lbs Goal is 75 pounds
20 Kettle Bell or dumbbell Swings 25 pounds
Check Your Gear List:
Make a gear list of what is needed in your upcoming race.
Thursday
Warm Up for CrossFit Training
ROM stretches
Strength
Deadlift (DL) 2 Reps on the minute every minute for 10 minutes @ 85% of 1RM
Immediately following DL's 30 burpees for time
Endurance
Run: 3x (200 m + 400 m + 600 m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Friday
Rowing Machine
Tabata Workout
Sprint as hard as you can for 20 seconds. The treadmill should be on a full incline.
Rest for 10 seconds
Repeat 7 more times for a total of 8 sets.
So what you have is a total of 4 minutes workout time.
Technical
Ride on a technical trail for fun and practice or rock climb, trial run or paddle. All for fun, but practicing technique.
Saturday
Bike
1 mile Hill climb, Remain out of the Saddle for the entire climb, Incline between 6-12%
Repeat and keep try to stay within 2 minutes of the first time.
Skills
Practice one of your new skills coming up.
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