Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
5 Mile Run Progression – Week 11 Day 1
3 Sets
200m at RPE5, 45 Sec Rest
200m at RPE8, 100m at RPE3
400m at RPE5, 45 Sec Rest
300m at RPE8, 150m at RPE3
600m at RPE5, 45 Sec Rest
400m at RPE8, 200m at RPE3
*Rest 4 Min between sets.
Personalized paces from 15 minute assessment!
docs.google.com/spreadsheets/d/1mdARpDHCK3F1a3oMetK8EVZg0xSjifRBMlP7uH8Lfdc/edit?gid=114330980#gid=114330980
Metcon (Distance)
50 Min Machine Progression – Week 11 Day 1
3 Sets
1 Min at RPE5, 45 Sec Rest
30 Sec at RPE8, 30 Sec at RPE3
2 Min at RPE5, 45 Sec Rest
1 Min at RPE8, 1 Min at RPE3
3 Min at RPE5, 45 Sec Rest
90 Sec at RPE8, 90 Sec at RPE3
*Rest 3 Min between sets.
Personalized paces from 15 minute assessment!
docs.google.com/spreadsheets/d/1mdARpDHCK3F1a3oMetK8EVZg0xSjifRBMlP7uH8Lfdc/edit?gid=114330980#gid=114330980
Cool Down
400m walk