Focus:
Strict Pull Ups (can add weight)
3-3-5-5-3-3
WOD – Hinshaw WOD
2 Rounds
1x800m,
Rest 90sec,
1x1000m,
Rest 45sec,
1x400m
Rest 60sec
Workout Pacing: This is a tough lactate threshold workout. The below table will help provide guidance on a sustainable tempo for the entire workout. Make every effort to hold this pacing that is based on the tempo from the Chart attached (ESPECIALLY IN THAT FIRST ROUND). For those 90sec and 45sec rests, focus on getting your heart rate down as quickly as possible. Never waste any available rest.
Remember that one of the primary goals of endurance training is to find a sustainable intensity that you can hold for the entire workout duration. Pacing is all about consistency. Let this intensity burn into your memory because this is what will transfer into your CrossFit workouts. Focus your endurance training on developing a range of intensities based on a multitude of durations. The balance between intensity and duration is how to maximize overall performance.
“Mile PR Time Rounds 800m pace target 1000m pace target 400m pace target Min Rest after 400m
5:00 2 2:52 3:15 1:26 4:00
5:30 2 3:12 4:00 1:36 4:00
6:00 2 3:24 4:15 1:42 4:00
6:30 2 3:40 4:35 1:50 4:00
7:00 2 4:00 5:00 2:00 5:00
7:30 2 4:12 5:15 2:06 5:00
8:00 2 4:28 5:25 2:14 5:00
8:30 2 4:44 5:55 2:22 5:00
9:00 2 5:00 6:15 2:30 6:00″
Recovery:
Stretch
2 Min Frog Stretch
2 Min Puppy
2 Min L Pigeon
2 Min R Pigeon
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