CrossTraining with CrossFit
CrossFit Elite Week 7
CrossTraining Monday
Bike:
2x15 min, Rest 2 min Between intervals
Make this a hilly route or a very high gear.
Tuesday
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Make this a trail run or very hilly route. No hills? Use a 20 pound pack.
Wed
C2: 3x( 250m +500m+ 750m)
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.
Dead Lift: 5, 5, 3, 3 Rest (90sec) between lifts
Rest 3min
Split Jerk: 3, 3, 1, 1, 1 Rest (180sec) between lifts
Rest 10 min
5 rounds
hold breath for 30sec-1min (subtract this total time from workout time)
15 pull ups, 15 push ups, 15 sit ups, 15 squats
Thursday
OHS: 5, 3, 3, 1
Snatch: 6 x 2 on the min @75%
Rest 10 min
5 x 30:30 (30sec on, 30 sec off) of
1 pood Kettlebell Swings
Friday
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
Saturday
Trail Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Return to Elite Training from Week 7 CrossTrainingb
Home
|