WOD

CrossFit WOD, June 16, 2020

By June 15, 2020 No Comments

7.2

Warm-up
400m Run @ Conversational Pace
50′ Toe Walk
50′ Heel Walk
50′ Heel to Toe Walk
50′ High Knee
50′ Butt Kick
50′ Lateral Shuffle, Left
50′ Lateral Shuffle, Right
50′ Carioca, Left
50′ Carioca, Right
50′ Skip
Metcon (Time)
2 Sets:
400m Run @ :04 Faster than 1 Mile Pace*
Rest/Walk 90 Seconds

Rest 5 Mintues After 2nd Set

2 Sets:
400m Run @ :04 Faster than 1 Mile Pace*
Rest/Walk 90 Seconds

Each set should be within +/- 5 Seconds of your target pace. Again, this workout is a lesson in sustainability and in pacing. If you fall outside the interval, terminate the set.

If you end up going to fast and then cannot recover, you are no longer training the aerobic system and at that point the workout is being done simply just to suffer and will not be effective in building capacity. The goal is to have purpose within each session.

Note:
1. We are are continuing to drop volume and ramp intensity. This is the same volume as a 1-Mile TT, however, this will be at faster pace. This is to get everyone ready for next week’s test.

Cool Down
10 Minute Walk @ Converational Pace