WOD

CrossFit WOD, June 9, 2020

By June 8, 2020 No Comments

6.2

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)
3 Sets:
400m Run @ :02 Faster than 1 Mile Pace*
Rest/Walk 90 Seconds

Rest 5 Minutes After 3rd Set

3 Sets:
400m Run @ :02 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 dropping our rest interval here to sustain a faster pace with less rest. Next week, we go down to 4 sets @ faster pace and then we will retest.

Example:
If you run an 8-Minute Mile, the past three weeks your intervals would have been at 2:00/400m. This week, I want you running at a 1:58/400m pace.

Cool Down
10 Minute Walk @ Converational Pace