CrossFit Now – CrossFit
DESCRIPTION
* Long ‘overall’ time workout. This will end anywhere between 25:00-32:00
* If we struggle to run a mile in under 9:00, consider running 3/4 or 1/2 mile and go faster 😉
* The goal = keep the times consistent across all three miles. Think 80% effort vs. running the first mile as fast as possible, and the last two incredibly slow.
* “Murph” is around the corner – let’s build a base!
EFFICIENCY TIPS
* Hold an upright body position and try to not flex forward at the hip. This will allow for a better foot strike and pull.
* Breathe.
* Keep a loose 90 degree angle at the elbow and drive back and forth maintaining this shape vs. “beating a drum” (aka flexing and extending the elbow)
WORKOUT
“Peppers” (Time)
“PEPPERS”
3 x 1 Mile Repeats
(Rest for half the amount of time it took to complete the mile)
Run 1 Mile
Rest 1/2 the time
Run 1 Mile
Rest 1/2 the time
Run 1 Mile
Total Time Including Rest
Subs
Row 2000/1600
-OR-
1/2 “Pepper” (Time)
3 x 1/2 Mile Repeats
(Rest for half the amount of time it took to complete the mile)
Run 1/2 Mile/800m
Rest 1/2 the time
Run 1/2 Mile/800m
Rest 1/2 the time
Run 1/2 Mile/800m
Total Time Including Rest
Subs
Row 1000/800
Total time including rest
1/2 “Pepper” (Time)
3 x 1/2 Mile Repeats
(Rest for half the amount of time it took to complete the mile)
Run 1/2 Mile/800m
Rest 1/2 the time
Run 1/2 Mile/800m
Rest 1/2 the time
Run 1/2 Mile/800m
Total Time Including Rest
Subs
Row 1000/800
Total time including rest