July 5, 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: Snatch: 5-5-5 (65%/75%/85%)

C. Conditioning: METCON

1. For total reps: Tabata Kettlebell One-Arm Swings, Alternating Arms (35/20); see demo here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=254

2. Rest 1 minute

3. For total reps: Tabata Kettlebell Push Press, Alternating Arms (35/20); see demo here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=240

4. Rest 1 minute

5. For total reps: Tabata Weighted AbMat Sit-ups (25/10)

—————————–

CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

RUN: SS Thur, 3S Off (WOD: 20mins at 70-80% effort)

SWIM: SS Thur, 3S Off (WOD:   20mins at 70-80% effort)

BIKE: SS Thur, 3S Thur (WODTABATA – 8 x 20sec work; 10sec rest)

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

Swim (WOD: 3 x 8mins on; 4mins rest)

Bike (WOD: 3 x 8mins on; 4mins rest/spin)

Run (WOD: 3 x 8mins on; 4mins active rest)

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


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