Coach of CrossFit Games Champions
Workouts of the Week
YOU CAN ALWAYS REST TOMORROW
1600m easy run plus 150m finishing sprint
1400m easy run plus 150m finishing sprint
1200m easy run plus 150m finishing sprint
1000m easy run plus 150m finishing sprint
800m easy run plus 150m finishing sprint
Workout Details: This focus of this workout is this finishing sprint. Run the opening (“easy run”) without any focus on intensity. Then go straight into your final 150m sprint. The sprint will be a high force movement that will recruit your fast twitch fibers. The greater the force = greater recruitment = greater adaptation in your finishing sprint.
Workout Rest: The 1min of rest b/t each 150m sprint will NOT be enough. Sorry...this is an aerobic workout and you need to stay on your feet. Use the easy run as needed for additional recovery.
CUTS BY TWO
3x (2min ON w/ 60sec rest)
6x (1min ON w/ 30sec rest)
12x (30sec ON w/ 15sec rest)
Workout Details: Think of this workout as 3 rounds of 6-minute efforts. Your focus for each round is your total accumulated meters. Add together your total distance accumulated for each round. The workout goal is to accumulate more distance in round 2 than you completed in round 1. Round 3 should have more than round 2.
Example (Round 1): Run 2min, mark your ending point, rest 60sec, run 2min beginning from your prior ending point, rest 60sec, run 2min beginning from your prior ending point, rest 6min.
Target an opening round ON pace slightly slower that your mile PR pace. The pace for the final round should slighter faster than your mile PR pace.
REMINDS ME OF LAST WEEK
60sec rest b/t reps
4min rest b/t sets
Workout Details: Run 200m, rest 60sec, run 200m, rest 60sec, run 200m, rest 60sec, run 200m, rest 4min, repeat for 2 additional rounds.
Focus on interval consistency. Each rep time per round should be within 1sec. A perfect score would have every rep within all 3 rounds within 1sec (yes…all 12x200s).
Remember, every workout should be a learning experience. Was your pace consistent or random? Did you start too slow or too fast? Was your pace sustainable? Was the rest too long or too short? What would you do differently if you could repeat this workout?
Workout Pacing: The tempo needs to be aggressive and sustainable. If you performed the lactate threshold workout from last week (remember that 5x200m?), I believe you should have a very good idea how to attack this workout.
If not, I would recommend a pace about 3sec faster per 100m than you mile PR pace. As example, if you mile PR pace is 8min or 30sec/100m then you should target 27sec/100m.
4 x 10m hill sprints (12% or greater incline) w/ 3+min recovery
2 x 15m hill sprints (12% or greater incline) w/ 4+min recovery
1 x 25m hill sprints (12% or greater incline) w/ 5+min recovery
SLED SPRINTS (ideally pull)
4 x 20m sled sprints w/ 3+min recovery
2 x 30m sled sprints w/ 4+min recovery
1 x 50m sled sprints w/ 5+min recovery
Workout Details: Every interval should be an explosive effort. The core of the workout is the recovery. Force yourself to fully recover in between efforts. Your recovery after these "ATP-CP" draining efforts in critical. Stop the workout or take more rest if you are unable to maintain your intensity.