Tuesday September 7th – Diamond Hill CrossFit
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Tuesday September 7th

6
Sep

Tuesday September 7th

21.09.07

INTENDED STIMULUS

1.) Finish each 800m in less than 4:30.
2.) Pure running workout that focuses on running each interval faster
than the last. Each athlete should aim to have negative splits at the
end of the workout

RX

4 Rounds For Time:
800m Run
– Rest 2:00

LEVEL 2

4 Rounds For Time:
600m Run
– Rest 2:00

LEVEL 1

4 Rounds For Time:
400m Run
– Rest 2:00

SKILL WORK

Pre-Workout:
Snatch practice

STRETCHING

2 Sets:
:30 Seated Reach Stretch in Straddle
:30 Calf Stretch / Side

WHITE BOARD BRIEF

Target Time | Working time = 14:00-18:00, Total time including rest = around 24:00
• Today’s workout is a purely running day. Try to go in to the workout with a focus. Maybe it’s to complete the workout in any way possible. Maybe you have a specific time you would like to beat. Or maybe your goal is to get faster each in each interval. Whatever your goal is, focus on it and go achieve it.
• The challenge today is to run negative splits across the entire workout. Essentially, that means you run each intervals a little faster each time. Even if it is only by :01. This can be challenging especially if you start off at a faster pace. If you know what a fast 800m run is for you, try and go a little slower on the first run, then continue to speed up. Maybe by your last run, you are going for a new 800m PR or close to it.
• During the rest today, try to move around and catch your breath the best you can. You will not fully recover, but the goal is to get your heart rate down a little bit before starting the next run.

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