INTENSE WORKOUT

Phase 2: Week 2 CrossFit AR

Monday

Warm Up for Intense Workout

Spin, Jog or Jump Rope for 3 minutes

Main Set

7 Min AMRAP (as many rep as humanly possible)

7 reps of 75-135 lbs (135 goal) Hang Power Cleans

9 Reps Chest To Bar Pull ups

Rest 5 Min

2 x 5

Dragon Flag

Rest as long as needed between sets.

You may wait 3 hours before the Bike or do it immediately after. Bike

2 x 1/4 mile hold within 2-3 sec

Rest 60 sec between intervals then,

1 x 1/2 mile hold within 2-3 sec

Rest 60 sec between intervals.

Rest 3 min

Sprint 5 sec on, 30 sec off, complete 1/2 mile in this rep scheme

Notes

Dead stop and start on the sprints, no rolling starts.

Use a gear that will let you accelerate quickly.

Tuesday

Warm Up for Intense Workout

Mobility Drill

Main Set

Run a Time Trail:

Sprint Racers 15 min

Ultra Racers (training for race over 2 hours) 40 mi

Notes

Adventure racers do not race on flat ground. This should be on a hilly course, stadiums, treadmill with rolling hills, or on the trail. Try to do time trials on terrian similar to what your race is on. Do this on a known course so you can compare later.

Wednesday

Warm Up for Intense Workout

Jump Rope Barefoot 3 min., mixing in variables of DU's, Cross Overs, single foot, running

3 wall walks

(start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk).

Rest as needed

OR 5 Bridges for 30 second holds, rest 30 sec to 1 min between.

Variation: Do these on an exercise ball to build up strength.

Main Set

21, 15, 9 reps for time of:

Split Jerks (75-135 lbs)

Ring Dips or Bar Dips

Box Jumps (24"-30" high)

Rest 5 min

Ex. 21 split jerks, 2 ring dips, 21 box jumps, 15 split jerks...

Core

1 Round of:

1 min on 30 sec off

Hollow Rocks/Superman's:

Flip over when you need to, but do not go down to the ground.

Endurance

Swim, Rowing Machine or Kayak (You may sub upright row if you do not have a rowing machine)

120:60 x 3

or 2 min on 1 minute off x 3

Cover as much distance as possible on each interval.

Thursday

Warm Up for Intense Workout

Mobility Drill

Run

2 x 200 m using times from last week holding pace

rest 60 sec then,

3 x 400 m holding best possible pace.

Never slowing more than 3 sec from best interval.

2 min recoveries

You may wait 3 hours or do immediately

Strength

3 Rounds

10 Step Ups, 70-135 lbs 24" box

50 meter Bear Crawl

10 Kettle Bell Snatches 25 pounds, each arm.

Friday

Warm Up for Intense Workout

ROM Drills

Rollerblade, or new skill

CrossFit is dependent on you being technical sound in your sport. Today work on your skills in a sport you need practice on. If you haven't set up rope practice and you will be doing ropes, you need to get this set up for next week. You'll need to tackle that once every 2 weeks starting next week.

I'll be scheduling that for you.

I'll help you get your body ready, but you have to get your skills ready!

Warm up and once your feel good about the skills tackle this:

Endurance

Tabata workout out

Sprint as hard as you can for 20 seconds

Rest for 10 seconds

Repeat 7 more times for a total of 8 sets.

So what you have is a total of 4 minutes workout time.

Skills

Finish out the day on your blades just playing. This is a great one for the family to do with you.

If you are not training for a new skill do this workout

Good Mornings: 5, 5, 3, 3 Rest 240 sec between sets

Rest 3 min

Press: 5, 3, 3, 3

Rest 240 sec between sets

Rest 3 min

DL: 3, 3, 2, 1, 1 Rest 240 sec between sets

Rest 10 min

Mini Flight Simulator

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

Saturday

Bike

Do a good warm up by riding on trail.

Time Trail on Trail for 15 min:

Cover as much Distance as Possible.

Record this distance for next time.

Gear List

Start checking gear for race to make sure it is in good shape.