This is a quick workout that we did during the second week of our Spring Training program. The workout included a timed crossfit exercise that we did right before a short workout in the pool.
Crossfit Portion
15:00 Warm-Up (Stationary Bike, Treadmill or Elliptical)
8:00 Stretch
The below set is 4Xs through:
– 20 Box Jumps
– 15 Inverted Pull-Ups
– 100 Mountain Climbers
– 6 Cleans (from ground) Girls 45lbs / Guys 75lbs
After the Crossfit exercises we head straight into the pool (10:00 Transition)
Workout
Warm-Up:
1×800 @ 12:30 (300SW/200K/200P/100DR)
@ 1:00 Reset
Pre-Set:
4×25 @ :25 (Under/Over/Under/Over)
4×25 @ :20 (Just Make It)
4×25 @ :25 (IM Order)
*3 Times through
@ 2:00 Reset
Main Set:
1×250 @ 3:20
2×200 @ 2:40
3×150 @ 2:00
4×100 @ 1:20
5×50 @ :40
Cool Down:
1×200 @ 4:00 EZ
WORKOUT TOTAL: 3650
This workout was provided by Indiana University of Pennsylvania Assistant Coach Joshua Huger.
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Joshua Huger
