2020-06-01

Here are the running workouts for this week followed by the CrossFit workouts. If you haven’t tested your mile then test it this week. Make sure you get warmed up with a good warm up. DO NOT go into your full out mile COLD. If you have recently tested your mile use the VDOT calculator to help you set your paces.

Running Workouts:
Day 1
3 min moderate
2 min easy
30 second sprint
90 second walk

2min moderate
1 min easy
30 second sprint
90 second walk

1 min FAST
1 min easy
30 second sprint
90 second walk
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Day 2
3×1200
Rest 3 minutes in between
Pace should be a moderate push (Tempo)
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Day 3
Try to run for 45 min- 1 hour and see how far you can get. EZ run. This run is meant to build ENDURANCE not speed
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CrossFit Workouts
Monday:
Back Squat 3×8 all same weight
Front Squat 3×4 same weight as BS
—–
Conditioning:
4 Rounds
3 Wall Walks
15 T2B
30 WB
-Rest :90
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Tuesday:
Warmup:
2 x 800m Run
-Rest 2 min between each
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@0:00
3 Rounds
10 power snatch (95/65)
10 strict pullups

@10:00
3 Rounds
10 box jump overs
10 strict ring dips

@20:00
3 Rounds
20 dl (115/75)
10 strict HSPU

@30:00
3 Rounds
Run 400m (increasing intensity)
-Rest :90
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Wednesday:
Snatch + OHS
6×2 (sn + OHS, sn + OHS)
Increase if reps are perfect
—–
Conditioning:
12 min AMRAP
10 Single Arm Devil Press + Thruster (Alternating)
30 DU
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Thursday:
Press / DL (Pick weaker mvmt for you)
Press:
Work to 3 rep max
DL:
3×12 at challenging weight
—–
Conditioning:
4 rounds
15 pullups
30 KBS
500m Row/1250m Bike
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Friday:
Clean & Jerk
Work to a challenging heavy single
—–
Conditioning:
Every 6min for 24min
Run 400
25 alt dB snatch
15 burpees