Warm Up:
STREEEETCH
:40 on :20 transition: 2x
-lunge to instep
-Inchworm no push-up
-lateral Hops
-toe jumps

“Black Hole”
For Time:
60-50-40-30-20
Calorie Row, Bike, or Ski
– 1:1 Work to Rest ratio b/t sets.

AT HOME VERSION
For Time:
1000m-800m-600m-400m-200m Run
-1:1 Work to Rest

 

CFK Running (if you’re interested in hopping on the CFK Running text chain, let McG know)

Warm-up:

200 walk
200-400m easy jog

DYNAMIC FLEXIBILITY

Leg swings (10 right leg front to back, left, right side, left side)
Ankle rotations (10 right & left ankle, clockwise and counter clockwise)
Knee dives into wall to stretch achilles.

HIP FLEXIBILITY

Side high knee karaoke drill (10yards on each side)
Alternating forward walkover drill: high knee angled out and lift up & over imaginary hurdle (10 yards)
Walking knee to chest
Walking foot pull up to chest (figure 4)

DRILLS

(1x round at 10 yards w/ 10 yard walk between efforts)

Marching opposite hand to toe touches
Woodpecker (stand on 1 leg, bend at waist, touch ground w/ 2 hands, will other pivots up to 90deg from ground)
Walking lunges with pelvic tilt (hip flexor stretch)
Walking lunges with torso twist towards side of extended knee
Jump rope hops with forward lean
High knees
Butt kicks
Straight legs (prime time)
Fast stutter steps with quick arms
Crouching side step shuffle (20 yards)
Side step jumping jacks with arms moving overhead (20 yards)

ACHILLES, SHIN, IT BAND DRILLS

1x 10 yards

Heal walk (toes up)
Tip Toe walk
Toes In walk (point toes towards each other with heals slightly elevated)
Toes Out walk (point toes out with heals slightly elevated)
Ankle In walk (inside of shoe)
Ankle Out walk (outside of shoe)

STRIDE OUTS:

with full recovery between efforts

Stride outs are short repeats that are usually between 80-100m in distance.. They are done at progressively faster speeds with full recovery. Again, strides prior to a workout are used to gradually ramp to the intensity of the workout. They are also used to reinforce good biomechanics and the recruitment of fast twitch muscle fibers. Low intensity workouts can skip stride outs.

1 x 80m at 75-80% perceived exertion stride out
1 x 80m at 80-85% perceived exertion stride out
1 x 80m at 85-90% perceived exertion stride out
1 x 80m at 90-95% perceived exertion stride out

WOD

Your 100m interval pace should be equivalent to your 200m time. Your 200m interval time should be 2 sec slower than your 200m time. Record your 400m finishing time.

3 Sets

Run 100m
Walk 200m

Then rest for 3min

Then Run 200m

Rest and recover fully

Then Run 400m

Where Do You Want Us To Send Our

Current Membership Information?

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NEED TO CONTACT US?
CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!