6 Single Arm DB Snatches (3 each arm)
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Day 1-3x 1k interval; start each interval at 6-7 minute mark (so if it takes you 5 minutes to complete a 1000/1k interval then you have 1-2 minutes of rest.)
Day 2- 3 miles @ 92 cadence
Day 1-4 x 1k interval; start each interval at 6 minutes mark
Day 2-4 miles @92 cadence
Day 1-5 x 1k interval; start each interval at 6 minute mark
Day 2- 3 miles@94 cadence; recover 3 minutes; 3 miles @94 cadence
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Day 1- run 3 minutes @90 cadence, rest 1 minute, run 2 minutes @ 92 cadence, rest 1 minute, run 1 minute @94 cadence (repeat sequence 1 more time)
Day 2- EMOM 10 minutes sprint 50 meters as fast as possible, jog easy back to start
Consistency (10k, 10 miler)
Day 1- run 3 minutes @90 cadence, rest 1 minute, run 2 minutes @ 92 cadence, rest 1 minute, run 1 minute @94 cadence (repeat sequence 2 more times)
CFE is a strength and conditioning program designed to help you improve your cardiorespiratory endurance, improve your run times, keep you injury free, and help you PR your next race. We focus on the skill of running first, then maintaining that skill under intensity before adding volume.
Each week you will be asked to complete 3 running workouts in addition to your regular CrossFit training. One of these workouts we will complete when we meet on Tuesdays at 6:30 p.m.
Hope to ...Continue Reading - >