Longer, monostructural benchmark and a good CrossFit endurance test.
Fast on the first mile, moderate pace in the middle, and finish with a sprint.
Opportunity for more athletes to go Rx and/or go longer than they’re used to.
– Rest 1:00 between runs.
100 abmat sit-ups
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
1:00 lacrosse ball roll/foot
WHITE BOARD BRIEF
Target time | 20:00-30:00 CAP
This classic benchmark workout was programmed as Event 2 of the original CrossFit Games. It served as a longer conditioning test then and it’ll do the same for your athletes today.
Athletes with running backgrounds may be slightly faster than 20:00, but we don’t want anyone going over 30:00.
Reduce the overall volume to 2-2.5 miles if the first mile cannot be run in under 10:00. Athletes that can’t run should explore doing a weighted walk, carry, or sled push before using the bike or rower (but those are options as well).
For strategy, the goal is to run at a fast-ish pace on mile 1, pull back slightly for the middle of the workout, and then slowly ramp up into a sprint at the end.
To help with the strategy outlined above, plan to allow athletes to run a 1-mile loop twice, then run 4 x 400-m and a final 170-ish meters at the end.