Tag: CrossFit Triathlon
M WOD 210817 – “TRIPLE 3” BENCHMARK WORKOUT
TODAY ONLY ONE TRAINING SESSION AT 17:30 FOR CHALLENGE YOURSELF
WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill
30″ Running skips or assisted kneelift
15 Lateral squat ( landing left)
30″ Standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking lunges combo
MOBILITY & SKILLS
Hips – Hamstring – Quad – POSE Running
CONDITIONING
For Time
3,000 Meter Row
300 Double-Unders
3 mile Run (4,828mt)
WOD 140817 – ACTIVE RECOVERY!!! –
ACTIVE RECOVERY!!!
Io sono nato nelle praterie dove il vento soffia libero e non c’è nulla che ferma la luce del sole. Io sono nato dove non c’erano costrizioni.
“GERONIMO”
CHOOSE ONE:
Swim: 1500m
Bike: 50 Km
Run: 12 Km
Row: 8 Km
Warm Up 10 Minutes in Zone 2 60-70% FCmax
Then: Remain in Zone 2-3 60–80%
Be careful of shape and pitch
M WOD 150517 “TRIATHLON 1K”
WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Trigger Point Therapy-Mobility Around Trouble Areas–Pose Running
CONDITIONING
” TRIATHLON 1K ”
For Time
1000 Meter Row
100 Double-Unders
1 Km Run
*Compare To 30-01-17
ACCESSORY WORK
Until completing 100 reps of Push Ups;
When you stop at your max reps; Complete Giant Set of:
8-12 Incline Dumbbell Flyes
12-15 Dumbbell Bench Press
15-20 Close-grip Pulldown
10-12 Bent Dual Dumbbell Row
15-20 Straight-Arm Pushdown