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”