This week will finally bring on the summer season of races and competitions. I like the rhythm of sports challenges: winter – skiing/boarding endurance, spring – CrossFit Open, Summer / Fall – Spartan races and CF throwdowns.
This weekend is the beginning of the 3-part Spartan Trifecta of short, medium and long distance mountain obstacle races. I sure hope that SealFit is enough for the double Spartan Beast coming up in the fall in Vermont and London. Each a half marathon distance over steep mountains with mean obstacles. Can’t wait…
TODAY’S WOD [ In one session, fasted ]
Baseline [SealFit]
Run 400m
30x push ups
run 400m
15x push press + 15x push jerk.
Strength [SealFit]
Push press
75% x 5 reps, [120]
85% x 3 reps, [135]
95% x 1+ reps. [150]
Stamina: [RXTW]
60x push press (95#),
60x TRX pull presses
200m broad jumps
Work Capacity [SealFit]
Complete 5 rounds for time of:
– 50x double unders
– 100m KB farmers carry (70#/53#)
– 25x burpees
– 200m run
[29:01]
Durability [SealFit]
3 mile run @ moderate pace.
100x arm haulers,
100x 4-count bicycle kick crunches
