A.
Three sets of:
Run 400 Meters @ 80-85%
Rest 3-4 minutes
If you don’t have access to a track, or if weather does not permit this . . .
Three sets of:
Row 500 Meters @ 80-85%
Rest 3-4 minutes
B.
For time:
Run 800 Meters
25 Burpees
50 Air Squats
100 Double-Unders
Run 800 Meters
If running is not an option, you will row 1000 meters. Yes, I
understand that this is unfair and your time will suffer accordingly. I
am ok with that.
TRAINING NOTE – Assuming you are proficient with
double-unders, this session may test you as much mentally as physically.
Maintain focus and push the pace. Ask yourself if you are running at a
pace that you will be proud of when you finish, or if you are simply
running at the pace that you are accustomed to running. Are your burpees
fast and efficient, or is there a pause at the top or the bottom? Are
your squats not only unbroken, but also fast – pulling yourself down
into the bottom and firing out to full extension at the top – or are you
lazy in your descent and pausing at the top between reps? Could you be
faster if your mindset was better? I want each of you to confidently
answer “No.” If you can do so, today’s training will have been a huge
success regardless of your time.
C.
Two sets of:
Run 400 Meters @ 65-70%
Rest 4 minutes
(use the rest period to mobilize)
A) Done
B) 12:40
-Ever tried breathing through a straw and running? Yea, it was kinda like that up in Tah-Bro
C) Yoke Walks (400-600 lbs) and sandbag lunges
Good times in Tah-Bro with the CrossFit Avalanche crew!
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