21.10.30

30
Oct

21.10.30

IRIDIUM CrossFit – CrossFit

Complete the 1-mile time trial in under 10:00.
Complete and set a 1-mile benchmark especially if you have never run one before.
Use the entire warm-up to determine the best pace and strategy for you to run today’s 1-mile time trial.

Warm-up

DYNAMIC PARTNER RUNNING WARM-UP

• Substitute :30 of row, ski, bike, or single under in place of running if

needed/desired.

On a 6:00 Clock

• Partner 1 performs a 100m run while partner 2 performs a

movement. When partner 1 returns they transition to the

movement while partner 2 heads out on the run. After both

partners have completed a movement they can progress to the

next movement.

1) Alternating Single-Leg Toe Touches

2) Elbow-to-Instep Stretch

3) Hamstring Scoop Stretch

4) Alternating Toe Touch in Plank

5) Air Squat + Good Morning

Skill Work

RUN CONDITIONING AND PACING

100M PACING | 14:00

• Athletes aiming for a sub 7:00 mile pace should rest :30 between

intervals.

• Athletes aiming for a 7:00-10:00 mile pace should rest from :30-1:00

between intervals.

3 Sets x 100m Jog

• Run at a sustainable pace “infinite pace”

• Anyone running to the point of fatigue is running too fast right now.

5 Sets x 100m Jog

• Athletes aiming for a sub 6:00 mile target a :20-:22 / 100m pace

• Athletes aiming for a 6:00-7:00 mile target between :23-:26 / 100m pace

• Athletes aiming for a 7:00-8:00 mile target between :27-:30 / 100m pace

• Athletes aiming for a sub-10:00 mile target between :30-37 / 100m pace

• Athletes who think they will be over 10:00 should find out what a

:40/100m pace feels like and then adjust from there.

1 Set x 200m at Mile Pace

• Rest 1:00 before final 400m test

1 Set x 400m at Mile Pace

1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

STRETCHING AND SKILL WORK

Accumulate:

50 Weighted GHD Hip Extensions

50 GHD Back Extensions

50 Banded Side Steps / Side

2 Sets:

1:00 Foam Roll Calves / Side

1:00 Foam Roll Feet / Side

:30 Seated Straddle Stretch”