June 28, 2012 Training Session

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

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

B. Strength: Deadlift: 5-5-5 (65%/75%/85%)

C. Conditioning: METCON

1. Proceed through the sequence below completing as many reps as possible in 5 minutes of:

  • 5 Deadlifts (M 135 / F 105 lbs)
  • 5 Deadlifts (M 145 / F 115 lbs)
  • Etc

Score is total successful reps completed.

2.  Rest 2 minutes

3. Proceed through the sequence below completing as many reps as possible in 4 minutes of:

  • 10 Sumo Deadlift High Pulls (M 65 / F 45 lbs)
  • 10 Sumo Deadlift High Pulls (M 75 / F 55 lbs)
  • Etc

Score is total successful reps completed.

4.  Rest 1 minute

5. Proceed through the sequence below completing as many reps as possible in 3 minutes of:

  • 15 Weighted AbMat Sit-ups (M 10 / F 5 lbs)
  • 15 Weighted AbMat Sit-ups (M 15 / F 10 lbs)
  • Etc

Score is total successful reps completed.

Total Score = 1+3+5

—————————–

CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

RUN: SS Thurs, 3S Off (WOD: 5K at 80% effort)

SWIM: SS Thurs, 3S Off (WOD:   600m @ 80% effort)

BIKE: SS Thur, 3S Thur (WOD5 x 5mins, spin @ 90% effort /rest 2mins)

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

Swim (WOD: 1000m TT)

Bike (WOD: 10M TT)

Run (WOD: 10k TT)

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


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