Warm Up:
3 sets
400m Run
15 squats
20 situps
5-8 minutes stretching hamstrings, calves, hips
5-8 quick take offs (run 20-30 ft.)
Workout:
8 x 200m Run
1 @ 50-60%
2 @ 75%
3 @ 75%
4 @ 75%
5-8 @ 80+%
Rest 3 minutes between intervals.
Record your times below in comments.
Tips:
-Make sure you stay consistent, especially on sets 5-8.
-If running at 870, start at "CrossFit870" sign and run to FedEx box.
-Keep track of your times, this is imperative to keep track of as we continue to move forward.
Reminders:
-CrossFit class is also an option today with the intervals HOWEVER, the two workouts MUST BE at least 3 hours apart, ideally 6+ if you can.
-Tuesday we will be having our first drill session. Class times include 6:00 a.m. OR 5:30 p.m.
-You will also CrossFit on Tuesday and there is no restriction when, i.e. no issue if before or after drill session.
- Dues will be due by Saturday. Checks can be made to CrossFit870, if you would like to use a different form of payment or have questions, email crossfit870endurance@gmail.com or talk to me at the drill session Tuesday.
There are no shortcuts to any place worth going. - Beverly Sells
1) 55s 2) 50s 3) 47s 4) 49s 5) 47s 6) 46s 7) 43s 8) 43s
ReplyDelete1) 43s 2)38s 3)35s 4)37s 5)35s 6)35s 7)36s 8)35s
ReplyDelete1. 49 2. 48 3. 47 4. 44 5. 41 6. 45 7. 38 8. 37
ReplyDelete1) 48.1s 2) 47.1s 3) 47.9s 4) 46.8s 5) 42.9s 6) 41.9s 7) 43.2s 8) 43.5s
ReplyDelete1) 1:21 2) 1:12 3) 1:12 4) 1:08 5) 1:07 6) 59 7) 59 8) 58
ReplyDelete1.) 1.17 2.) 1.06 3.) 1.05 4.) .59 5.) .58 6.) .53 7.) .50 8.) .48
ReplyDelete1) :49
ReplyDelete2) :43
3) :43
4) :43
5) :41
6) :44
7) :46
8) :43
54, 48, 46, 45, 38, 41, 42, 44
ReplyDelete