Phase 2: Week 1

box jump

Monday Workout Routine

Warm Up for CrossFit Workout Routine

Jump Rope

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

5 Bridges for 15 second holds, rest 30 sec to 1 min between.

Rest 5 min

Main Set

2 Rounds for time:

6 Hang Power Snatches 55-115 lbs Unbroken: Chose Weight you can handle.

10 Double Unders and 50 regular jumps

Rest 5 min


Hollow Rocks 1 min,

Rest 1 min,

Superman's 1 min

You may wait 3 hours before the run or do it immediately after.


3 x 3 min intervals w/90 sec recovery between rounds (stairs, treadmill, or big hill)

Hold maximal distance possible on each of the 3 min rounds.


Warm Up for CrossFit Training

Spin on Bike or Jump Rope for 5 minutes

Main Set

Box Front Squat 3 x 3, 85% (180sec 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)


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!


Record Times: We will use these in the future

Warm Up for CrossFit Training

Easy Spin for 5 minutes.


4 x 1/4 mile hold within 2-3 sec or Foul.

Rest 90 sec between Intervals.

Foul= Wall Sits: 45 sec Right leg, 45 sec Left leg

Rest 5 min


You may wait 3 hours or do these back to back

3 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 list of what needed


Warm Up for CrossFit Training

ROM stretches


Deadlift (DL) 2 Reps on the minute every minute for 10 minutes @ 85% of 1RM

Immediately following DL's 15 burpees for time


Run 1 x (200 m + 400 m + 600 m).

Rest the exact time it takes you to do each interval in each set. EX. 200 m run in 35 sec. rest 35 sec then 400 m run, rest 400 m time, run 600 m, rest 600 m time, run 200 m, etc.

Friday Workout Routine

Rowing Machine

Tabata Workout

Sprint as hard as you can for 20 seconds

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.



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

Work on special skills or gear list.

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