Cross Training with CrossFit

Phase 2: Week 8

Cross Training Monday

Row:

Tabata 8 x 10 seconds on 20 seconds off

Make this a hilly route or a very high gear.

Tuesday

Bike trail run or very hilly route. No hills? Use a 20 pound pack.

This is for techanical value, keep heart rate below 60%.

Wed

Run: 3 x (100m +200m+ 400m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

5 rounds

hold breath for 30sec-1min (subtract this total time from workout time)

15 pull ups, 15 push ups, 15 sit ups, 15 squats

Thursday

Squat: 5, 3, 3, 1

Press: 6 x 2 on the min @85%

Rest 10 min

50 Kettlebell Swings

Friday

Row: 10 x 50m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

Saturday

Trail Run technical course for technique. Run 45 minutes at 60% heartrate.