Friday CrossFit

There is power in simplicity.

  GENERAL WARM-UP (~12:00)

TIPS

2 Rounds
10m Inchworm walk
10m Spiderman walk
10m Lateral lunge walk
10m Toy soldier
10/10 Lateral leg swings
1010 Dynamic calf stretch
10m High knees
10m Butt kickers
3 No push-up burpees + 2 burpees
100m Run

COMPLETE
  TRANSITION (~3:00)

Finalize options and set-up. Take care of any final workout prep.

COMPLETE
  WORKOUT (~30:00)

TIPS

For time
200m Run (bike 1:15)
20 Burpees (15 burpees)
3:00 Rest
400m Run (bike 2:30)
20 Burpees (15 burpees)
3:00 Rest
800m Run (bike 4:30)
20 Burpees (15 burpees)
3:00 Rest
400m Run (bike 2:30)
20 Burpees (15 burpees)
3:00 Rest
200m Run (bike 1:15)
20 Burpees (5 burpees)

end of the 30:00 I was more than fine to be done! I don’t think I’ll ever get burpees so I do them good and quick.


Notes When running and burpees are put together you automatically know it’s going to be an uncomfortable conditioning workout! This workout utilizes an interval format to allow athletes an opportunity to push the pace on both movements. It is intended for all athletes to be able to complete this workout in under 30:00.

Run *Reduce distances as needed. General time guidelines are as follows: 200m efforts are intended to be done in under 1:00-1:15. 400m efforts are intended to be done in under 2:00-2:30. 800m effort is intended to be done in under 5:00.
Burpees *Consider performing a number of reps that allow for completion in under 2:00.

It is acceptable to have athletes exceed the 30:00 time guideline if they have the desire and if the coach determines that it is acceptable for that particular athlete.

Have a good weekend and I will see you on Monday!

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