Mid Week 4

Strength:

DE: Deadlift 12 sets of 2 reps @ 60% of 1RM

Post loads and reps to comments.

5-10 minutes rest

CFE Strength & Conditioning WOD:

As many rounds as possible in 18:00 of:

7 Overhead Squats, 135/95 pounds

9 Pull ups

21 Double Unders

Post rounds to comments.

Endurance:

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 1 x 400m TT, rest 5:00, then 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (SS Tue, 3S Wed): 1 x 5k TT, spin/rest 5:00, then 2-4 x 2k, rest 1:30, hold 2k efforts within 3-5 seconds

Run (SS Tue, 3S Tue): 1 x 1M TT, rest 5:00, then 2-4 x 600m, rest 1:30, hold 600m efforts within 2-3 seconds

Row (SS Tue): 1 x 2k TT, rest 5:00, then 2-4 x 500m, rest 1:30, hold 500m efforts within 2-3 seconds

Interval sets should follow TT efforts. Post sport and times to comments.

Long Intervals Day 2 Week 4

Strength: Rest Day

CFE Strength & Conditioning WOD:

5 rounds of:

0:30 Burpees, 0:30 off

0:30 Box Jumps 24″/20″, 0:30 off

0:30 Push Press 115/75 pounds, 0:30 off

Post reps/exercise and total reps/round to comments.

Endurance:

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 1 x 400m TT, rest 5:00, then 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (SS Tue, 3S Wed): 1 x 5k TT, spin/rest 5:00, then 2-4 x 2k, rest 1:30, hold 2k efforts within 3-5 seconds

Run (SS Tue, 3S Tue): 1 x 1M TT, rest 5:00, then 2-4 x 600m, rest 1:30, hold 600m efforts within 2-3 seconds

Row (SS Tue): 1 x 2k TT, rest 5:00, then 2-4 x 500m, rest 1:30, hold 500m efforts within 2-3 seconds

Interval sets should follow TT efforts. Post sport and times to comments.

Long Intervals Day 1 Week 4

Strength:

ME: Weighted Dead Hang Pull up

Post loads and reps to comments.

5-10 minutes rest

CFE Strength & Conditioning WOD:

For time:

3 Rope Climbs, 15′

21 KB Swings, 2/1.5 pood

3 Rope Climbs, 15′

21 KB Swings, 2/1.5 pood

10:00 time limit. At the top of every minute perform 5 burpees.

Post time to comments.

Endurance

3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery

Swim (SS Tue, 3S Mon): 1 x 400m TT, rest 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (SS Tue, 3S Wed): 1 x 5k TT, spin/rest 5:00, 2-4 x 2k, rest 1:30, hold 2k efforts within 3-5 seconds

Run (SS Tue, 3S Tue): 1 x 1M TT, rest 5:00, 2-4 x 600m, rest 1:30, hold 600m efforts within 2-3 seconds

Row (SS Tue): 1 x 2k TT, rest 5:00, 2-4 x 500m, rest 1:30, hold 500m efforts within 2-3 seconds

Tempo / TT Day 2 Week 3

Endurance:

CFE Strength & Conditioning WOD Rest Day

Choose ONE of the following sports:

Swim (SS Sun, 3S Off): 400m TT

Bike (SS Sun, 3S Sun): 20M TT

Run (SS Sun, 3S Sat): 10M @ 85% 15k TT pace

Row (SS Sun): 60 minute TT

 Tempo / TT Day 5 Week 3

CrossFit:

100 Double Unders

100 Hand-release Push ups

100 Air Squats

100 AbMat Sit ups

100 Double Unders

For time. Post time to comments.

Endurance:

3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Sun, 3S Off): 400m TT

Bike (SS Sun, 3S Sun): 20M TT

Run (SS Sun, 3S Sat): 10M @ 85% 15k TT pace

Row (SS Sun): 60 minute TT