Thursday, 1-27-11

Hill Repeats

CrossFit North Miami Beach Strength and Conditioning Rest Day

Choose ONE of the Following Sports:

Bike:

4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 

2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

C2: 

3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.