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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