Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
5k Run Progression Week 8 Day 2
Warm-Up
2000m at RPE3
3x 50m at RPE7-8, 150m walk
2x 100m at RPE8-9, 200m walk
-Rest 2-3 MIn-
200m at “”5k”” goal pace
100m walk
100m at RPE2
-Full Recovery-
Test: 5000m at max effort
Record Time
Metcon (Distance)
20 Min Machine Progression Week 8 Day 2
Warm-Up
10 Min at RPE3
3x 10 Sec at RPE7-8, 2min at RPE1
2x 15 Sec at RPE8-9, 3min at RPE)
-Rest 2-3 Min-
1 Min at “”20 Min”” goal pace
2 Min at RPE1
1 Min at RPE2
-Full Recovery-
Test: 12 Min max effort
Record total meters
Cool Down
400m walk