Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W26: Set a timer! (No Measure)

200m run

1 min max double-unders or single-unders

1 min max burpees

1 min max air squats

then TGU review 5 mins

WOD

Metcon (5 Rounds for time)

Trainers & Athletes we need to see time posted in WODIFY. Make sure Post time for each interval into profile. Take a paper and pen so athletes can record times. See comments on how to categorize athletes on distance.

C2:

5 rounds of:

Run 800 meters

Rest 3 minutes

C3:

5 rounds of:

Run 600 meters

Rest 3 minutes

C4:

5 rounds of:

Run 400 meters

Rest 3 minutes
C2:

If you can run a mile in less than 8mins, you should attempt the workout as written

C3:

An intermediate for this workout is an athlete that takes 8-10 minutes to run 1 mile. The focus will be on maintaining a mid foot strike and not reaching with the lead leg. Keep moving during the rest intervals, a couple sets of air squats will keep the legs loose for the next effort. Good, better, and great times on each interval for the intermediate athlete are less than 3:30, 3:15, and 3:00 minutes respectively.

C4:

A beginner for this workout is an athlete that takes longer than 10 minutes to run 1 mile. During the run keep the head and chest up and focus on a mid foot strike by not reaching with the lead leg. Keep moving during the rest intervals. Walking and, or a few air squats will keep the legs loose for the next effort.

Recovery

RR1: Foam Roll For Running (Calves, Hips, ITB) (No Measure)

https://youtu.be/69S-dTdjL8Q