CFS Dry Tri Today!

Feb 27th, 2021

Category: Uncategorized

CFS Dry Tri Today!

Ries

CFS Dry Tri
The Dry Tri is HERE! There are no classes otherwise. Open Gym is offered in Southie Orange. If you haven’t registered yet, e-mail [email protected] if you would like to participate and we will try to squeeze you in. Athletes may arrive 20:00 before their assigned heat time to warm-up. If you wish to do extra work after you may reserve an open gym time slot on ZenPlanner.

For Heat times click HERE

Suggested Warm-up 
1 Round
20 Bandy Side Steps
10 Bandy Squats
10 Bandy Good Mornings
20 Bandy Pull Parts
10 Bandy Good Mornings
20 Bandy Side Steps

Then

4 Rounds of 30 easy 30 hard

  1. Row – build with each set
  2. Repeat with Bike

Then
One time through
250m Row
.3 Bike
10 Burpee Lateral Jumps

Dry Tri RX
3000m Row
3 Mile Bike
100 Burpees

Dry Tri Intermediate
2000m Row
1.5 Mile Bike
50 Burpees

Extra Work
“Heavy Grace”
30 Clean & Jerks for Time
225|155

L3 – 185|125
L2 – 155|105
L1 – 135|95

*Weight should be something you can perform 3-5 Reps in under a minute consistently. (Work out should not take more than 10:00)