CROSSFIT: INTENSE WORKOUTS

Phase 1: Week 1

Monday

Jump Rope Barefoot

5 min., mixing in variables of DU's, Cross Overs, single foot, running

Run

3 x 3 1/2 min intervals w/3 min recovery between rounds (stairs, treadmill, or big hill)

Hold maximal distance possible on each of the 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) (Demo)

Skills

If you have a special skill in your race use this day to practice one of the race skills such as, rollerblading, ropes, swimming. 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:

4 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

Check Your Gear List:

Make list of what needed if you have a race coming up.

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 10 burpees for time

Friday

Bike

1 mile Hill climb, Remain out of the Saddle for the entire climb, Incline between 6-12%

Rollerblade or work on gear.

Saturday

Trail Run for 3 miles.