• 09/08/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Lower #1 Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Groiners

    15 x Mt. Climbers

    15 x Good Mornings

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Lunge Steps

    Strength

    Back Squat (8 x 3 @ 75% @ 32×1 Tempo)

    WOD

    60 Day re-test

    400m Run (Time)

    Max Effort 400m Run
    W/ a running clock

    400m Repeats

    5 sets, 2 Blocks

    1 @ 80% RPE

    1 @ 85% RPE

    1 @ 90% RPE

    1 @ 95% RPE

    1 @ 110% RPE all out

    Rest 2 minutes between efforts

    Rest 5-7 minutes between blocks and repeat again if time allows & you want to re-test and compare results after the

    5-7 minute rest between blocks. This could be extra credit after class if time in class doesn’t allow a 2nd block

    Note your start & end times and do the math later for your 110% Maximum Effort

    **RPE = Rate of perceived exertion

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