Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
3 Sets
6x (20m acceleration, 1min rest)
-Rest: 5min b/t sets-
Notes: Standing start for all reps. Count your number of steps.
Focus on talking as short a stride as possible (maximize number of steps) in first 6 reps.
Focus on talking a big stride (minimize number of steps) in middle 6 reps.
Focus on a normal cadence w/ proper mechanics in final 6 reps.
Main Workout:
4x200m controlled sprint (or 800m goal pace)
-Rest 30sec b/t reps-
Rich Froning’s Run Paces:
Sprint: 13-15sec per 100m
Cooldown
2 minute easy bike
2 minute walk