Endurance (Half Marathon) Training
Begins August 7-13 – Week 1
This 12-week program will focus on training for a half marathon.
Whether you plan on running a half marathon, or not, this cycle will help you build your aerobic capacity within the sport of CrossFit.
You will receive 3 sessions each week, allowing you to continue your regular strength and CrossFit training.
1. VO2 Max (shorter interval, higher intensity) Day 1
2. Lactate threshold (longer interval, less recovery time) Day 2
3. Endurance capacity (longer runs) Day 3 (must be done)
There will be 3 options within the program; Beginner (first time running a marathon or hate running, Intermediate (has done more then one 5k race), and Advanced (loves to run). So no matter what level you are at, you will be able to handle the program, and build your endurance capacity.
Contact with Oren and Catherine to decide what program best fits you.
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One Set NFT
5 Dive Bombers
5 Alt Lizard Lunge w/Rotation e/s
5 Thoracic Bridge Rotations e/s
:45 Seated Ankle Stretch
15 Seated Leg Circles e/d
30 Frog Pumps
10 Prone Bench Leg Extensions w/:3 Pause
Then…,
Back-Elevated Glute Bridge – 5s x 8-10r
Then…,
Strict Press – 5s x 3r**
Then…,
Rx → Double KB Clean & Jerk (Light) 3 x 5
Sc → Single Arm Swing + Rack
Then…,
Rx → Double Kb Snatch
Sc → Double Swing
Then…,
Rx → Bar or Ring Muscle-up: 15-10-5
Sc1 → Chest 2 Bar: 15-13-9-6
Sc2 → Pull-ups: 5-10-5-10-5-10
Sc3 → Ring Rows: 10-8-6-4-2-4-6-8
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