Feature Video – CrossFit’s Endurance coach Brian Mackenzie discuss the POSE method. Interesting.
MON August 26/13 – Prep 1, Week 9
WARM-UP
Warm-up – coaches pick
WOD
A. In 75 sec complete;
– 10-12 DB thrusters
– Sprint remainder of 75sec
Every 5 min x 7 rounds
– load thruster heavy, but not to the point of form breakdown. You should not be able to complete 12 reps by the last few sets as you will be too fatigued. Stop reps when you feel form breaking down excessively.
TUES August 27/13 – Prep 1, Week 9
REST DAY
WED August 28/13 – Prep 1, Week 9
WARM-UP
Warm-up – coaches pick
WOD
A. 200m warm-up runs
B. Run 5min on 2.5 min off x 5 rounds
C1. Abmat weighted sit-ups 3-5 x 20
C2. Weighted back extensions 3-5 x 15-20
-b- use this as a push style workout – drive hard on each round and develop the capacity to push.
THURS August 29/13 – Prep 1, Week 9
REST DAY
FRI August 30/13 – Prep 1, Week 9
WARM-UP
Warm-up – coaches pick
WOD
A. 400m run @ 180 cadence x 4 – rest as needed
B. Sled sprints 12 x 30m’ish’ – build in loads every time slightly – Rest as needed
SAT August 31/13 – Prep 1, Week 9
WARM-UP
Warm-up – coaches pick
WOD
A. Warm-up runs of 800m x 2
B. Run 5 min on 1 min off(walk) x 6-7 rounds
SUN September 01/13 – Prep 1, Week 9
REST DAY
