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  1. Sarasota Y Sharks Masters GOLD Workout 12/15/17

    by , December 14th, 2017 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 50 1:05 stroke
    4 x 50 :50 desc 1-4

    Kick set
    2x
    1 x 75 1:45
    :30 [vertical kick]
    :15 rest
    1 x 50 1:15
    :45 [vertical kick]
    :15 rest
    1 x 25 :45
    1:00 [vertical kick]
    :15 rest

    Stroke set
    4x
    1 x 50 1:00 25stroke/25free
    1 x 75 1:20 50stroke/25free
    1 x 100 1:45 75stroke/25free
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    3 x 100 1:30
    3 x 100 1:25
    3 x 100 1:20
    1 x 100 1:45 easy
    [desc each group of 3]

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 1:30 easy
    [desc each group of 3]

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 easy
    [desc each group of 3]

    Warm down
    4 x 50 1:00

    Total: 4650
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  2. 12/14/17 Workout

    by , December 14th, 2017 at 08:23 AM (Swimming Through Jello)
    12/14/17 CrossFit Workout

    Warmup - rowing, plyos, stretching, general warmup movements

    Strength/Skill -
    3 rounds
    10 Push Press 155#
    8 Burpee Box Jump
    15 GHD situps
    Moving through each round consistently, rest 2-3 min between rounds.

    Conditioning -
    4 rounds
    200m run
    50 lateral bar jumps
    6:47

    Knee jumps 6x3 adding 45# plate each set

    Updated December 15th, 2017 at 08:07 AM by JPEnge

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    Uncategorized