Turn2CrossFit – Endurance Club
Endurance class is cancelled- please run at home. Masked or not i your decision. 🙂
Interval 5k (Time)
Run a 5k for time.
Every 3 minutes: sprint 30 seconds.
(3:00, 6:00, 9:00, 12:00 etc.)
RX+ = Vested
*Do Not sprint on the 0:00
**Sprint = 90% effort- you should be running fast enough it hurts after 12-15 seconds, but not too fast that you can’t go all 30 seconds
*** Use your phone and download MapMyRun or running app that you can see distance and time while running. This will allow you to run 1.55 miles and turn around so that you complete 3.10 miles. It will also help you know when to sprint and when to stop.
100bp: Metcon (Time)
Extra Optional Work
If you haven’t attacked this one yet, and want more work:
100 Burpees For Time
* Every 1 minute, run 100m
RX+ = Vested
* If you don’t have 100m, then run 15 seconds away from your starting point, and 15 seconds back (if you can run a 8min mile)
**Add or Subtract 1 second on run for every :30 sec off of 8 min pace.
Ex 1: Run a 7 minute mile- that’s 1:00 difference. So Run 13 seconds one way and turn around instead of 15 seconds.
Ex 2: Run a 10:30 minute mile- that’s 2:30 difference. (5 sets of 30 sec. So run for 20 seconds one way before turning around.