200m
20 Sit-ups
40 Back extensions
200m
30 Sit-ups
30 Back extensions
200m
40 Sit-ups
20 Back extensions
200m
!
Triathlon Cert from CrossFit Newcastle on Vimeo.
ENDURANCE TRAINING
TT plus intervals
3+ horas antes ó después de tu WOD
3+ horas antes ó después de tu WOD
3+ Hours before or after CrossFit WOD
Elegir UNA de las siguientes disciplinas:
Elegir UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/Nadar: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run/Correr: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 1 min max rep burpees/1 min de máximo de burpees
Swim/Nadar: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run/Correr: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 1 min max rep burpees/1 min de máximo de burpees
CrossFit Endurance - Why POSE? from CrossFit Newcastle on Vimeo.
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