Tuesday October 18th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Tuesday October 18th

17
Oct

Tuesday October 18th

22.10.18

INTENDED STIMULUS

10:00 or less of total time running.

15:00 workout including rest.

Finish the 300-m run in 1:30 or less.

Finish the 200-m run in 1:00 or less.

Finish the 100-m run in :30 or less.

Athletes cannot sustain their max effort pace for each distance.

Athletes should operate at their fastest sustainable pace for each distance.

Athletes should try to increase their pace as the distance decreases.

RX

3 rounds for time:
300-m run
:30 rest
200-m run
:30 rest
100-m run
:30 rest

SCALED

3 rounds for time:
200-m run
:30 rest
100-m run
:30 rest
100-m run
:30 rest

SKILL WORK

Post-workout:
3 sets:
25 med ball sit-ups
15 banded side-steps (left)
15 banded side-steps (right)

STRETCHING

Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

WHITE BOARD BRIEF

Target time | 10:00 or less.

Today’s workout presents a great opportunity to practice pacing. You may want to try and sprint each run because of the short distances, but that would be a mistake. The rest is very short and for that reason, we need to be smart about how we attack each run.

There are two goals for today’s workout. The first is to try and increase our pace as the distance decreases. So your 200-m run should be faster than your 300-m run. Our second goal is to try and hold the same pace for each of those distances every round. If in the 1st round your 300-m run takes you 1:20, then your 2nd and 3rd set should be 1:20 or maybe a bit faster, but not slower.

Leave a Reply