Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
5 Mile Run Progression – Week 13 Day 1
2x (800m at RPE4, 30 Sec Rest)
1,600m at RPE4, 1 Min Rest
4x (400m at RPE4, 15 Sec Rest)
2,400m at RPE6
-Rest 5 Min-
5x (50m Controlled Sprints, 1 Min Rest)
*Perform several dynamic drills during the 5 Min Rest, such as front/back/side/side leg swings to open up range of motion for the controlled sprints (retain control of form).
Personalized Paces
Metcon (Distance)
50 Min Machine Progression – Week 13 Day 1
2x (5 Min at RPE4, 30 Sec Rest)
10 Min at RPE4, 1 Min Rest
5x (2 Min at RPE4, 15 Sec Rest)
15 Min at RPE6
-Rest 5 Min-
5x (10 Sec Controlled Sprints, 50 Sec Rest)
*Perform several dynamic drills during the 5min rest, such as front/back/side/side leg swings to open up range of motion for the controlled sprints (retain control of form).
Personalized Paces
Cool Down
400m walk