Monday 20120423 Open Workout

Posted: April 22, 2012 by totactfit01 in Uncategorized

Skill: Stride work

Video courtesy of expertvillage.  Keys to remember here are the explosive start out of the block to establish your pace, and also not tensing up, but allowing the body to relax and keep your strides constant.


6 Sets of:

Sprint 400m (All Out!)

Rest 2 minutes between sets

*Hold sets within 10seconds of each other*

The clock will be continually running, so as soon as you finish, look up to the clock to A) get your 400M time and B) figure two minutes from that time to start the next round.

What you will be recording will be your total running time.  So, you can do this one of two ways….

A. Write down all your start and finish times for each set.  Add these up to get your total.

B. Take the total time it took you with the run and rest periods and subtract 10 minutes (rest time).

Either way will give you your total work time.  Post this number to comments/

Cash Out:

Spend 5 minutes Rolling out Calves, Quads, and Hamstrings

Spend 5 minutes stretching Calves, Quads, and Hamstrings

Pic of the awesome group that came out Sunday afternoon to pay tribute to the nine Soldiers killed 5 years ago today.  Here’s to hoping CrossFit HQ adds “Headhunter” to their list of Hero WODs.  Thanks once again to all of you that came out to pay your respects.

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