AM TRACK SESSION

Run Specific Warmup

Run 400m 90% effort on the day based on how you feel
rest walk 3mins all same exact pace
x 4 sets

Rest Walk 200m Rest

Run 200m 93-95% effort all same exact pace push but not quite all out
rest walk 200m
x 4 sets

Rest Walk 400m

Run 100m 94-97% effort Push but leave just a bit in the tank
rest walk back to start
x 4 sets

Rest Walk 400m

Run 800m 80-90% effort make sure all sets same pace
rest walk 3mins
x 4sets

Long walk and mobility after - Go Home and EAT!

MID DAY TRAINING

Bike 30 mins to Gym 85% effort

Warmup - Specific Prep

A. Power Clean x 1 + Strict Press Tough Triple build this over 10 mins
B. Yoke Practice up to 500#

Warmup - Specific Prep

C. Crossfit Training - Test IT! - 95% effort

For time or 30min Cap

5 Peg boards - Bottom to Top to Bottom

Row 500m

15 bar MU

15, 12, 9
Power Clean and S2O 95#
Bar Facing Burpees

Advance Bar

15, 12, 9
Power Snatch 95#
Bar Facing Burpees

Advance Bar

12, 9, 6
Power Clean and S2O 95#
Bar Facing Burpees

Advance Bar

12, 9, 6
Power Snatch 95#
Bar Facing Burpees

Advance Bar

9, 6, 3
Power Clean and S2O 95#
Bar Facing Burpees

Advance Bar

9, 6, 3
Power Snatch 95#
Bar Facing Burpees

15 Bar MU

Row 500m

5 Rope Climbs 15'

Abbie’s Time - 26.22

Cooldown

Bike Home 30mins 85% effort


EVENING SESSION

Swim Tech Work

Swim Emom - 25meters Freestyle - 6-10 sets warmup work Tech
+
Swim 50m on the 2 mins x 12-15sets
Work on Diving in and mastering the kick turn
Get out and do 5 burpees before the next set practice the quick exit as well
+
12mins easy to moderate continuous Swim 70-80% effort

Get out Skill Practice on Parallettes Work L-sit to Handstand hold

Cooldown Mobility

Call it a Day!!

Eat and Recover!

See you Tomorrow!