Saturday October 30th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday October 30th

29
Oct

Saturday October 30th

“Have you seen my puppy?”

21.10.30

HALLOWEEN WOD

INTENDED STIMULUS

1.) Complete the 1-mile time trial in under ~10:00.
2.) Complete and set a 1-mile benchmark especially if you have never run one before.
3.) Use the entire warm-up to determine the best pace and strategy
for you to run today’s 1-mile time trial.
4.) Rest, stretch, and then perform the post workout skill-strength work.

ALL LEVELS

For Time:
Run 1-mile

SKILL WORK

Accumulate:
50 Supermans
50 Barbell Good AM’s
50 Band Walks / Side

STRETCHING

2 Sets:
1:00 Foam Roll Calves / Side
1:00 Foam Roll Feet / Side
:30 Seated Straddle Stretch

WHITE BOARD BRIEF

Target Time | <10:00
• Don’t be discouraged by today’s workout. While today is just a running day, we promise it won’t feel like just a
1-mile run. We will include a longer dynamic and run-based warm-up to help you ease into your 1-mile pace. We
also have some higher-skill strength work after the end of the workout.
• You can use today to cruise around the warm-up, workout, and cool down simply. But you can also use it today to
establish a new 1-mile benchmark.
• The goal of this drill is to build your overall engine while helping them prepare for the run. Practicing sub-maximal
and sustainable running paces before a high-intensity interval is an excellent way to grow overall fitness. Although the time goal for today’s workout is <10:00, we encourage you to try this test out even if you will take longer than 10:00, especially if you have never attempted this type of benchmark before.
• You can also substitute a bike, row, or ski option if you want to establish a benchmark in one of those areas.

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