21.11.12

12
Nov

21.11.12

IRIDIUM CrossFit – CrossFit

Complete each 200m sprint in < 1:00

Warm-up

DYNAMIC PARTNER RUNNING WARM-UP |

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

On a 6:00 Clock

• Partner 1 performs a 100m jog while Partner 2 performs a movement, then switch.

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

100M PACING

• Athletes aiming for a :30-:45 200m pace should rest :30 between

intervals.

• Athletes aiming for a :45-1:00 200m pace should rest slightly longer

between today’s intervals and slowly increase their paces.

6 Sets x 100m Jog

• Rest between sets.

• Run at a sustainable, “infinite pace.”

• Help athletes identify how long it takes to run the distance. This will

help them identify a fast pace for the workout.

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

2 Sets x 200m at Moderate Pace

• Rest 1:00 before final pre-workout break.

Metcon (7 Rounds for time)

Every 4:00 for 7 Sets:

200m Sprint
Reduce rounds before distance.

Skill Work

Accumulate:

100 Weighted Sit-ups (35/25#)

– Everytime you break perform :30 arch-up hold

Cool Down

3 Sets:

:30 Banded Hamstring Stretch / Side

:30 Couch Stretch / Side