3-30-15 – Four steps to good running.

STRENGTH – Back Squat 3X8 These should be at about 70%-80% of your 1 RM Max effort set of behind the neck pull-up between sets

CONDITIONING (3x) 400m Run 21-Deadlift (185#/135#)

It’s time to prep for the Endurance/Run Season – Here is a great place to start if you are running any races this year. If you need to know how to program this stuff into your week talk to Paul, who has been coaching CrossFit Endurance for 5 years and can help you PR if you’re willing to do the work. Quite simply it works!

ENDURANCE WOD’s CrossFit On Day: (6x) 1 min on 1 min rest – cover as much distance as possible CrossFit Rest Day: 5 min on 2.5 min rest 6 min on 3 min rest 7 min on – cover as much distance as possible

4 steps to good running

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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike