March 21, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength: Floor Press: 5-3-1+ (75%, 85%, 95%)

C. Conditioning: METCON

For time:

  • 15 Plyo push-ups *
  • 20 AbMat Sit-ups
  • 7 chest-to-bar pull-ups
  • Run 400 meters
  • 25 Plyo push-ups
  • 25 AbMat Sit-ups
  • 9 chest-to-bar pull-ups
  • Run 300 meters
  • 35 Plyo push-ups
  • 30 AbMat Sit-ups
  • 11 chest-to-bar pull-ups
  • Run 200 meters

*Perform a Plyo Push-up by placing one hand on a 45 lb plate and the other hand on the floor. Perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. Repeat.

—————————————–

CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Wed, 3S Off (WOD: TABATA)

Run: Off     

Bike: SS Wed, 3S Wed (WOD: 3-5 x 5k, spin 1M or rest 5:00 between, hold each effort within 5-10 seconds)

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