Tuesday 111129 WOD

Josh Clayton, Red River CrossFit, finished 1st in Age Group and 7th Overall at the Louisiana Missions 50k, on CrossFit Endurance, while the rest of the field was training "the old fashion way" with hundreds of miles a week. Still don't believe it works? (photo: crossfit endurance)

 

Warm-up:

Coaches choice

 

WORKOUT:
5-4-3-2-1: 

KB windmills 

Walkouts

 

3 Rounds

25 KB Swings (53/35)
15 Push press (115/85)

25 Back Extension
15 Keens to elbows

finish with: 50 diamond push-ups, 50 JGXT Pikes

ENDURANCE TRAINING

TABATA

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After  CFE Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Chose ONE of The Following Sports:

20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8