Table 2 Typical high-intensity training program for CrossFit® study participants.
Monday (session 1) | Borg-CR-10-PES 1 | |
|---|---|---|
Warm up (15 min) | - Easy run (10 min). - Joint mobility (5 min): circles with arms and legs, dynamic stretches. | 3–6 |
Main part 2 (35 min) | Performing the WOD Michael. Repeat the following sequence 3 times: - 800 m running race. - 50 back extensions. - 50 sit ups. | 7–8 |
Cool down (10 min) | - Passive stretching. | 23 |
Wednesday (session 2) | ||
Warm up (15 min) | - Easy run (10 min). - Joint mobility (5 min): circles with arms and legs, dynamic stretches. | 3–6 |
Main part 2 (35 min) | Perform the WOD Daniel, consisting of the following sequence of exercises: - 50 pull-ups. - 21 Thrusters (29 Kg). - 800 m running race. - 21 Thrusters (29 Kg). - 400 m running race. - 50 pull-ups. | 7–8 |
Cool down (10 min) | - Passive stretching. | 2–3 |
Friday (session 3) | ||
Warm up (15 min) | - Easy run (10 min). - Joint mobility (5 min): circles with arms and legs, dynamic stretches. | 3–6 |
Main part 2 (35 min) | Badger WOD. Repeat the following sequence 3 times: - 30 squat cleans (29 Kg). - 30 pull-ups. - 800 m running race. | 7–8 |
Cool down (10 min) | - Passive stretching. | 23 |
