7/24/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Guess what metric is just as important as your back squat? Yep. Running a 5k. We did short intervals last week, and now its time for the longer aerobic test. Don’t cherry pick today. I know we can all use the work here. Bring a stopwatch and try to perform negative splits on each 800m. If you finish this and aren’t out of breath, you didn’t push hard enough. Scaling this to 1.5 or 1-mile is perfectly fine for athletes that are challenged by running. Athletes who can’t run can perform a 5k on the rower, or 20k on the Bike.

5k Run (Time)

Max Effort 5k Run
*Compare to April 23, 2018

L2- Complete the 5k with a mix of running and walking as needed.

L1 – 1.5 or 1 mile for time. Run/jog/walk as needed.

2. COOL DOWN (55:00 – 60:00)

1:30/1:30 Banded hamstring stretch

1:30/1:30 Kettlebell calf smash

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