This is where we see the greatest gains in performance. Ideally my athletes will work up toward an additional 1 to 3 more days of Crossfit workouts per week. Each week will include the following: 3 days of strength, 3 days of Crossfit and 3 days of sport-specific training. The following program is scaled down to more of a starter program.
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.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. Mix these in as many different ways as possible. There are 3 buckets of CrossFit content as listed below. If you cannot maintain speed of the bar, weight should drop until proper speed is achieved or workout is over.Ĭlick here to see photos of the exercises described below. 10 min WOD = greater than 10 min Workout of the Dayģ. M = mono-structural metabolic conditioning or “cardio”ĥ. W = weightlifting, powerlifting and Olympic liftsġ. ME: Max Effort, from warm up to 2-3 rep max effort should take between 10-15 sets totalĢ. 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. Coming as close to 23 min would be the goal.ġ. So if it is a 5K and your best time is 20 minutes, 85% of that effort would be 23 min (20 x. The repeats are to be held as tightly as possible, meaning as little deviation as possible or on the prescribed times.ģ. 85% = 85% effort/time of distance asked. Technique and sound fundamentals are key to preventing injury and gaining all the performance potential out of the Crossfit Endurance program.ġ. 8 x 200m with 2 min rest = 8 rounds of 200m repeats with 2 minutes rest between each 200m. Technique is critical to all the exercises listed! I highly recommend finding a Crossfit gym () and/or Crossfit Endurance program () and look into coaching and classes to help you nail down technique and midline stability.
Each week will include the following: 3 days of strength, 3 days of Crossfit and 3 days of sport-specific training.Ĭlick here to view the 12-Week CrossFit Endurance Advanced Training Program.
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.
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