3S Run Short Interval or Tempo 6-29-13

Learning to fall FPE seminar DK 2
Learning to fall. CrossFit Endurance Seminar at CFFP.
Run (3S)
5-10 Minutes Mobility
Episode 259: Back In Quadness, Baby
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Running Drills with Brian MacKenzie: Part 4
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
Pick ONE Short Interval OR Tempo Wod.
6:00 of 100m sprints on 0:30, recover 3:00
4:00 of 100m sprints on 0:30, recover  2:00
2:00 of 100m sprints on 0:30 Done
This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, recover 3:00, and continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of recovery.
10-15 minutes cool down.
8M @ 85% of 10M TT pace
10-15 minutes cool down.


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