June 11, 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: Hang Squat Clean: Find 1RM

C. Conditioning: METCON

6 RFT:


CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

RUN: SS Mon, 3S Mon (WOD: 5 x 250m hill sprints @ 85% effort – do 20 hollow rocks at the top of the hill for all 5 sets of hill sprints)
(A CFE coach will be available to assist – link up location is Matapang Beach Parking Lot at 0500)
SWIM: SS Tue, 3S Tue (WOD:   8 x 200m at 85% effort, hold splits within 3-5 seconds)

BIKE: SS Thur, 3S Thur (WOD: 5 x 1M, spin/rest 90 seconds between, hold splits within 3-5 seconds)

Time Trial / Tempo (TT/T) FRI –  Choose ONE sport:

Swim (WOD: 10:00 @ 85% Effort)

Bike (WOD: 30 Minutes @ 85% Effort)

Run (WOD: 45:00 @ 85% Effort)

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


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