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Wednesday August 17th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 17, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Warm Up/Skill:

400 Meter Run,

3 Rounds of:

5 Good Mornings

5 Barbell Back Squats

:30 Hip Opener Stretches

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In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep


Every 2 minutes, for 6 minutes (3 sets):

Back Squat x 3 reps @ 75-80% of today’s heavy single

(P3-Back Squat)

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1: 8 Pullups (STRICT OR C2B)

2: 10 Thrusters (95/65) (115/75)

3: 200 Meter Run

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STRETCH[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout* Meet at the Highland High School Track at 5:30am

2 Sets

200 Meter  fast/sprint pace, 500 Meter easy pace

Rest 10 Seconds

200 Meter  fast/sprint pace, 400 Meter easy pace

Rest 10 Seconds

200 Meter  fast/sprint pace, 300 Meter easy pace

Rest 10 Seconds

200 Meter  fast/sprint pace, 200 Meter easy pace

Rest 4 minutes 

Total 4400 Meters

Workout Details: Each set in this workout totals 800 Meters of “fast/sprint” running. The goal of this workout is to have your cumulative 200 Meter time equal your 800 meter goal time. Developing experience at this speed or time domain is very important. As example, if you have an 800 meter goal time of 3 minutes and 20 seconds then your 200 Meter intervals should target 50 seconds. This workout will total 1600 Meters at this very high intensity time domain.

Workout Focus: Your focus in this workout is your 200 Meter speed. Target an aggressive and sustainable speed for these 200’s. Anyone can pick a speed and then get slower and slower. This strategy would teach hurting real bad and running slow. The key is to use the easy paced intervals to clear your lactate (fatigue) so that you can maintain your targeted 200 meter speed. You can pick an easy paved speed needed to recover.

How do you know if you did this workout correctly? Did your cumulative 800 Meter times (sets, 1 versus set 2) match?

Thanks to Chris Hinshaw from Aerobic Capacity for this workout!