CROSS FIT TRAINING
Week 4: Elite Training Plan
Cross Fit Training
Find one day this week just to work on a new skill such as rollerblading or climbing. If you need new gear, this is the time to buy it and try it out.
If you can schedule yourself a training race 4-5 weeks before your race, that is perfect. This is to iron out nutrition, gear and feet. If you cannot do an Adventure Race, a marathon, 100 mile road ride, or mountain bike races are all good ideas for those doing expedition races (72 hours or more).
For those doing shorter races you may plan a shorter race.
Monday
Warm Up for Cross Fit Training
Hip Mobility Drill
Main Set
Deadlift 10, 8, 5, 3, 3, 3 (personal record or failure)
120 sec rest between
Rest 60 sec
"Cindy" Attempt to Complete 5 Rounds in 3 min.
5 Pull ups
10 Push ups
15 Squats
Endurance
Row, swim or Kayak
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Tuesday
Warm Up for Cross Fit Training2x Burgener warm up, 180 sec rest,
Main Set
Increase Working weight up to the below set
Snatch:1x5 @ 75%
Rest 5 min
Increase Working weight up to the below set
Clean and Jerks: 1x4 @ 75%
Rest 5 min
3 Rounds for Time:
15 GHD sit ups
15 Hip Ext.
15 25 lb D- Ball slams
Endurance
Bike:
4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
If you can do this on a trail all the better.
Wednesday
Warm Up for CrossFit Training
2x Hip Mobility
Main Set
Back Squat 5x1 @ 95%-100% New PR or Fail, Rest (240sec) between sets.
Rest 5-7min
L-sits on Rings, accumulate 2min total time in L-sit position.
Use Dip bars if Rings are not available.Rest 2min
5x1 min Hand Stand holds. Rest 90sec between sets. You can put your feet on a wall if you need too.
Endurance
Run
4 x 300m ALL OUT SPRINTS up hill… 5 min recoveries
Thursday
Warm Up for CrossFit TrainingROM stretches
Time Trial
Run
10k total: at 85% for first 5k then pick it up to 95% on the last 5k
This should be on treadmill full incline, hilly route or with a 20 pound pack. Adventure races are not flat.
Friday
"Helen"
3x
400m Run
21 Kettle Bell Swings 1.5pood/1 pood
12 Pull Ups
Rest 10min
5x5 Dragon Flags, Rest as long as needed between sets
Endurance
Kayak, or Row:
2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 5 sec. 2 min recoveries
Saturday
Time Trial on Mountain Bike
20 minutes Bike
Return to Elite Training from Cross Fit Training: Week 4
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