This week

CrossFit workout Programs

Typically in Crossfit Endurance we have triathletes work up to a weekly schedule that includes the following: 4 days of Crossfit training, 3 strength-training days and 2 days each of sport-specific training for swimming, biking and running.

The following program is scaled down to more of a starter program. Each week will include the following: 3 days of strength, 3 days of Crossfit and 3 days of sport-specific training.

Runners, Cyclists & Swimmers

This is also a starter schedule. Ideally my athletes will work up toward an additional 1 to 3 more days of Crossfit workouts per week. This is where we see the greatest gains in performance.

Technique is critical to all the exercises listed! I highly recommend finding a Crossfit gym (Crossfit.com) and/or Crossfit Endurance program (Crossfitendurance.com) and look into coaching and classes to help you nail down technique and midline stability. Technique and sound fundamentals are key to preventing injury and gaining all the performance potential out of the Crossfit Endurance program.

LEGEND

Endurance
1. 8 x 200m with 2 min rest = 8 rounds of 200m repeats with 2 minutes rest between each 200m. The repeats are to be held as tightly as possible, meaning as little deviation as possible or on the prescribed times.
2. TT = Time Trial
3. 85% = 85% effort/time of distance asked. So if it is a 5K and your best time is 20 minutes, 85% of that effort would be 23 min (20 x .15 = 23.15 being 15% of 100 or 85%). Coming as close to 23 min would be the goal.

1. < 10 min WOD = less than 10 minute Workout of the Day
2. > 10 min WOD = greater than 10 min Workout of the Day
3. M = mono-structural metabolic conditioning or “cardio”
4. G = gymnastics, bodyweight exercises
5. W = weightlifting, powerlifting and Olympic lifts

1. ME: Max Effort, from warm up to 2-3 rep max effort should take between 10-15 sets total
2. DE: Dynamic Effort, after warm up reaching 50-60% of Max Effort weight, 1-3 reps at desired weight on specific recovery or time basis. Effort is to remain under .75 second for contraction phase. If you cannot maintain speed of the bar, weight should drop until proper speed is achieved or workout is over.

How CrossFit Works
There are 3 buckets of CrossFit content as listed below. Mix these in as many different ways as possible. Keeping in mind that routine is the enemy, and if you are following this program you will need to keep in mind that if there are two ME days for strength then there will be < 10 min WODs that are M/W specific.

  • Metabolic Conditioning (M)
  • Running
  • Bike
  • Row
  • Jump
  • Bodyweight Movements(become proficient here before lifting weights!)
  • Air Squat
  • Pull-up
  • Push-up
  • Dip
  • Handstand Push-up
  • Rope Climb
  • Muscle-Up
  • Press to Handstand
  • Back Extension
  • why is it important to know the difference between acids and bases, in terms of safety? what is the difference between physical and chemical reactions what is definition clues How does customer service affect tips? why cant i inherit certain skills feh what is the difference between a divorce and a dissolution What is the national guard? what is account receivable management definition aggregate consumption benefits how delays fiscal What is herner tips aviation? How to pronounce omicron? What is national? What is meaning of lent? What are chino shorts? how to improve orbi wifi speed How to make a shulker box? What is the meaning of plunge? How to find bed bugs during the day? what is difference between ileostomy and colostomy what is the difference between freedom and rights What does vaping do to your lungs? what is modifier "helper" How long to fast before blood work? How to get rid of ants in the house quickly? how to measure matter What does wherefore mean? how to get internet with snap benefits What is the meaning of circumscribed? What does bp stand for? What is the meaning of applause? What are subheadings? how do i apply problem solving skills to achieve a better grade for the professor configure ip helper address at what port what is the difference in taste between bison meat and beef? What does charged off as bad debt mean? What is the meaning of kamila? how to improve your vertical for basketball why didn't i get p ebt benefits this month advice on how to write letters to wife what are the benefits of cast iron cookware what is the difference between single and double cellular shades What does differentiated mean? kapernick why he originally took a knee o. teamates advice advice from women on how soon to call after getting her number what are the most important skills a journalist needs What does dnr stand for? What are you up to meaning in hindi? How does wes matheosn do his tricks? What is the meaning of outcast? How to get rid of smoke smell in house? how to improve gopro video quality how to describe my skills what is the difference between magnesium glycinate and magnesium citrate what number for medical advice How long to cook baked potato in microwave? Tips on what to put in a good resume? How to cook roast in crock pot? 5 tips from shahrukh khan on how to be a superstar!? what computer skills are needed for a design assistant What does repost mean on tiktok? What does vv mean? Why oracle card meaning? what is the difference between a hatchet and an axe What does the cross represent? what does managerial skills mean cosmopolitan how to sex advice what is the best advice quora What is meaning of obnoxious? What time does gamestop close? What are the 5 different types of autism? what is the difference between vitamins and supplements why is problem solving skills important in the workplace What precious metals are in a catalytic converter? How to apply for stimulus check? what is cellular automata definition How long does it take to buy a car? What does an allergy headache feel like? How to calculate dividend payout? What is the meaning of 11:11? What does the prefix hyper mean? How to get chameleon pen tips to work? What does wu mean? reddit advice about what to major What does colon cancer pain feel like? how to measure a french door How to ace a job interview 10 crucial tips? What does compound interest mean? free advice on someone who died and their eastate from an lawyer in maryland What does the 💙 mean? what is a claim payment remittance advice and check How to connect xbox controller to pc? How many hat tricks does alex ovechkin have? how to improve employee retention rate how to ad advice columns in doc how to take electrician helper certificate in grand rapids michigan what is the difference between obsessions and compulsions Tips for landlords to provide tenants on how to care for apartments with hardwood floors? what is the scientific definition of effort force What does attire mean? how to improve progesterone What do yellow eyes mean? how to eat aloe vera benefits How to teach a dog to roll over? what are benefits of aquaculture when do unemployment benefits stop what is covid 19 cdc definition what unique skills do you bring to the job How to trim hair? How to mute a tab? How to naturally boost testosterone? How much to replace catalytic converter? What time is it in kentucky? What does it mean to sanction putin directly? what is the difference between public law and private law what is the definition of grimy What is the meaning of the song get lucky? what are the benefits to economic globalization What does cardinal signs mean? what is the difference between std and hiv What does famous mean? what is the difference between customer service and customer experience what is a difference of squares binomial what is the difference between bleach and clorox How to avoid sleep paralysis? how to improve blood circulation to scalp How to figure out the tricks to be successful in life? What does black rose symbolize? what is the difference between volts and amps which of the following is false concerning psychological skills training What is a fever blister? how to add wii u usb helper games to cemu how old do you need to be a ups helper in amboy what is the difference between 504 plan and iep why would you trust my advice How to teach your betta fish to do tricks? how do you improve your vitamin d How to read a ruler in inches? what is the difference between catsup and ketchup what is the definition of trait What does it mean to aquit? How to get rid of external hemorrhoids? What are hot flashes? what is the difference animal cell and plant cell What are three properties of color? how improve oxygen levels What time does burlington coat factory close? what is the difference between hibachi and teriyaki what is the definition of a spell in magic the gathering What does macerated mean? what is the difference between touring and grand touring how to improve accounts payable process how to find advice online How to prune tips of blackberry primocanes? what is the definition of a conductor in science What does margin trading mean? what other benefits can i claim with disability living allowance What does purple lightning mean? How to save money wisely tips? what is the benefits of whey protein what term refers to the knowledge skills and abilities of a firm's workers what is the definition of collective bargaining quizlet how can a supervisor improve productivity How to get 2fa? What are the advantages and disadvantages of medicare advantage plans? how to push your animation skills who said...of course i talk to myself sometimes i need expert advice What does nadir mean? What does an orange heart mean? How to complete arsenal of tricks as hunter site:www.reddit.com? how to improve posture while sleeping how to improve longevity when i was young i knew everything. she, a punk who rarely ever took advice how to say thanks for the advice What is a balance transfer credit card? How to start a keto diet? what is shipping skills What does mournful mean? How to unlock my phone? How to improve sat reading tips and tricks? What are the 10 commandments in order? what are some benefits of using logos in advertisements What is the real meaning of mardi gras? what are types of skills to put on a resume what are additional skills on a resume what are the benefits of marigolds in the garden how to delete skills on flexjobs what is the definition of a market intermediary? how to improve packaging efficiency what is the difference between linear regression and logistic regression how to improve your soccer dribbling skills at home What does vanguard mean? how to improve test taking skills how to get a job: advice from extremely successful people What does tis mean? What is the meaning of amenities? How to remove comments in word? What tips to use before getting masters in speech language pathology at etsu? what is some advice i can find from people that are physicians What does virtuoso mean? What does retarded mean? What does masala mean? how does social security disability calculate benefits benefits of pedialyte when sick Why does rappers throwing up 4 fingers mean? how to improve your collagen What does it mean when a guy stares at you? what is the definition of phototropism What are the two parts of congress? market advice, who to trust where does the advice that a playwright should attempt to "please and instruct" come from? What is the meaning of god parents? what to say when a manager wants advice on how to improve what are skills to learn eye hand coordination is what kind of fine motor skills how do i check my calfresh benefits online what is the difference between polarized and nonpolarized sunglasses How to find the surface area of a sphere? How to draw mountains? who is in the movie friends with benefits advice for friend who has a weird facebook what is the difference between mass and matter What does a hawk mean? how to use usc schedule helper how to not give advice as a therapist What does para mean in spanish? what are some benefits socially responsible companies might give employees How to regain sense of smell? How to write a check checking accoun tips? How long to receive tax refund? What does portray mean? How to use toner? what is the difference between a w4 and w2 how to see skills on weapon in ffix what line of defense are helper t cells what is written communication skills How to black page promotion tips fb? How to do ghusl? how to improve kd in black ops 3 How to prepare dragon fruit? What are four tips to credit card safety? quizlet? How to draw a tree? Angle grinder tips how to feather and smooth? which of the following statements is true in reference to t helper cytokines? How to make jello fit into wilten tips? How to do basic tricks on a bmx for beginner? Why are the tips of my fingernails blueish? what is the definition of an open ended question Which words have a connotative meaning in the sentence? an activated t cell produces which is a growth factor for t helper cells and cytotoxic t cells how can i improve my interpersonal communication skills what is the definition of a shyster how to improve straddle flexibility How to forward emails to another email? what are some alcohol based skills for alcohol addiction What does reiterate mean? How to fill out a w4 form? What does re stand for? What is meaning of good friday? how to improve lcp what is on the basic education skills test sample missouri What does the let's go brandon mean? How to be a good husband game tricks? what is the difference between light brown sugar and dark brown sugar where are class ii mhc found, and what cells recognize them? all body cells; t helper cells when will i receive pua benefits How to clean vans? what is the difference between murder and aggravated murder how can you improve your ldl
    Source: running.competitor.com
    INTERESTING VIDEO
    Crossfit Workout of the Day 270413
    Crossfit Workout of the Day 270413
    CrossFit - Heavy Bench, Heavy Lunge Workout with Rob Orlando
    CrossFit - "Heavy Bench, Heavy Lunge Workout" with Rob Orlando
    CrossFit Workout and Powerlifting Strength Programs
    CrossFit Workout and Powerlifting Strength Programs ...

    INTERESTING FACTS
    Share this Post

    Related posts

    Football workout Programs

    Football workout Programs

    MAY 30, 2024

    Football can require strength, speed, agility, endurance and explosiveness. To achieve all these different qualities one…

    Read More
    Steve Cook Chest Workout

    Steve Cook Chest Workout

    MAY 30, 2024

    24g of Whey Protein with Amino Acids for Muscle Recovery and Growth* Go Now! Superset 1 When performing the close-grip bench…

    Read More