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Week of June 21 – Homework WOD’s

June 23, 2010

CrossFit Off Day

Choose ONE of The Following Sports…
Swim: SC & LC: 500m TT, U: 1000mTT
Bike: SC: 12mile TT, LC: 25mile  TT, U: 30mile TT
Run: SC: 5k, LC: 10k  or 10mile TT (choice) U: 13.1mile TT
C2: 8k TT
SC = Short Coarse, race is under 2 hours
LC = Long Coarse, race is between 2 & 3 hours
U = Ultra, race is more than 3 hours

3+ Hours Before CrossFit WOD
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike:  4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

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