Call Us: (941) 953-1798

4.6.16

Synergy Fitness – CrossFit Endurance

Warm-up

2 rounds of: 15 air squats. 10 toe touches per leg. 5 inch worms.

Then

3 x 500m Row, 1:00 Rest, increasing pace

Aerobic

A long, slow run/bike/row/swim at Zone 1 pace (if you can’t conversate while you’re doing it, then you’re too fast). 30-60 minutes.

If you’re doing today’s strength work then complete 1500m row @ easy pace instead.

Strength

Back Squat (4×5 @75% of 5 rep max)

4 x 5 @ 75% of 5RM. 1 x AMRAP @ 75%. If you don’t have a 5-rep max, then go for one instead.

Suggested WU as follows: 5 @ 40% – 5 @ 55% – 3 @ 65% (all off 5RM)

High Intensity Training

None for today

Leave a Reply

*

captcha

Please enter the CAPTCHA text