SCY Warm up 4 x 100 1:45 4 x 100 1:45 IM/stroke 6 x 50 :50 desc 1-3/4-6 Kick set 3 x 50 1:15 3 x 50 1:10 3 x 50 1:05 1 x 50 easy swim Sprint set 4 x 50 2:00 90+% effort 3 x 50 1:30 90+% effort 2 x 50 1:00 90+% effort 1 x 50 easy [All swims choice] Freestyle set 4x 1 x 225 3:25 long & strong 1 x 75 1:05 strong Stroke/IM set 4x 1 x 75 1:40 drill 1 x 125 2:20 IM [RD1 fly, RD2 back, RD3 brst, RD4 free] [Fly drill: fly arms w/flutter kick] [Back drill: right arm x 25, left arm x 25] [Brst drill: 2 kicks, 1 pull breathe on pull only] [Free drill: right arm x 25, left arm x 25] Warm down 4 x 50 1:00 Total: 4300
Last weight-based CF training workout before Nats. Will surely have a few during the competition this weekend but we are the scaled division so shouldn't be too bad. Monday, 4/30/2018 CrossFit Workout Warmup - airbike, stretching, med ball warmup Strength - A) Bench Press - 45/6, 95/5, 135/3, 165/3, 185/7 B1) Bench Press - 165/8,8,8 B2) DB Bent Row - 50/12, 60/12,12 Conditioning - For time: 60 KBS 53# 50 KB Goblet Stepups 53# 40 cal Assault bike 7:34
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