08/08/2016

Posted: August 7, 2016 in Uncategorized

26 2 CrossFit – LBN

Metcon (Time)

A.

Warm Up

200 meter run

200 meter jog

Followed by…

Samson stretch x 10 each leg

Duck walk x 20 meters

Bear crawl x 20 meters

Speed skaters x 10 reps each side

Broad jumps x 10 reps

B.

One set of:

50 meter sprint @ 50% effort; rest 30 seconds

100 meter sprint @ 60% effort; rest 30 seconds

50 meter sprint @ 70% effort; rest 30 seconds

100 meter sprint @ 80% effort

C.

Four sets of:

400 meters (fast)

400 meters (recovery)

D.

Cool Down

800 Meter Easy Jog

10 Minutes of Static Stretching
C is your workout. Post time for part C… The 400 meters should be at a fast pace, or roughly 10 seconds below your mile PR pace. For example, if you run a 6:00 mile then your 400 meter splits would be 1:30, and today’s “fast” 400 meters should be at a 1:20 pace or below. You will have a 400 meter jog to recover, which should be enough for you to be able to go into your next 400 meter fast interval. Don’t walk during your rest, we don’t want the intensity of the workout to drop too much. Be aggressive with your pacing here since you have enough time to recover and get after your next 400 meter run.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s