June 4, 2012 Training Session

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

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Overhead Squat: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

For time:

  • 7 kettlebell overhead squats, dominant arm (35/20); see demo here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=236
  • 7 kettlebell overhead squats, non-dominant arm (35/20)
  • 14 kettlebell swings (35/20)
  • Run 400 meters
  • 6 kettlebell overhead squats, dominant arm (35/20)
  • 6 kettlebell overhead squats, non-dominant arm (35/20)
  • 12 kettlebell swings (35/20)
  • Run 300 meters
  • 5 kettlebell overhead squats, dominant arm (35/20)
  • 5 kettlebell overhead squats, non-dominant arm (35/20)
  • 10 kettlebell swings (35/20)
  • Run 200 meters
  • 4 kettlebell overhead squats, dominant arm (35/20)
  • 4 kettlebell overhead squats, non-dominant arm (35/20)
  • 8 kettlebell swings (35/20)
  • Run 100 meters

—————————————–

CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

SWIM: SS Mon, 3S Mon (WOD: 3 x (25m+ 50m+ 75m), work:rest 1:1 )

RUN: SS Tue, 3S Tue (WOD:  10 x 100m hill sprints @ 100% effort – do 20 push ups at the top of the hill for the first 5 sets of hill sprints; do 10 burpess at the top of the hill for the last 5 sets of hill sprints)
(A CFE coach will be available  to assist – link up is the Matapang Beach Parking Lot at 0500)

BIKE: SS Thur, 3S Thur (WOD: 8 x 1/4M, rest 1:00, hold splits within 2-3 seconds)

Time Trial / Tempo (TT/T) FRI –  Choose ONE sport: Swim/Bike/Run (WOD: 10k)

For more information regarding upcoming CFE events, please contact Dave at 685-2312.

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