CrossFit Inventive – Pure Conditioning
Warm-up
200M RUN
10 LEG SWINGS F/L
5 INCHWORM 1 PUSH-UP
SPIDERMAN LUNGE 0:30 E/S
CALF STRETCH 0:30 E/S
30 CALF PUMPS
———
POST SESSION:
STRETCH: HAMSTRINGS/CALVES/QUADS
1:00 OF EACH
Metcon (Time)
RUN PACING
2 Sets:
500 Meters at Easy Pace
400 Meters at Fast Pace
400 Meters at Easy Pace
300 Meters at Fast Pace
300 Meters at Easy Pace
200 Meters at Fast Pace
200 Meters at Easy Pace
100 Meters at Fast Pace
100 Meters at Easy Pace
(Cap 40:00)
Rest 3 Minutes Between Sets
STIMULUS
– Our easy pace should be something very manageable. Heart rate down and steady consistent breathing pattern. Talking marathon pace.
– Our Faster pace, we need to push, but not to the point where we can’t back up the next run. You need to feel your pushing harder than your easy pace. Us the first set to master the pacing. Use your watch if it has run settings.
SUBS
– Walk, Walk Fast!
– If you need to scale distance, take 100m off the 500m & 400m efforts only.
– Row same distance.
– Bikes, double distance
