Warm Up
- Run to the track
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 5 minutes in a push up plank position
6 x 400m
1 minute max rest between rounds
Mobility WOD
- Hamstring stretch and calf mash
Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- If you're looking to increase your 2 mile time, 400m runs will help significantly towards that goal. Take your two mile time goal and figure out the 400m split. Each lap focus on hitting the split to train your body to run at that speed.
Mobility WOD
- Walk or jog back to the bubble and spend 2 minutes each leg focusing on the hamstring muscles. Once that is complete spend at least 1 minute each calf with either partner mashing or with a lacross ball.
1 minute max rest between rounds
Mobility WOD
- Hamstring stretch and calf mash
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- If you're looking to increase your 2 mile time, 400m runs will help significantly towards that goal. Take your two mile time goal and figure out the 400m split. Each lap focus on hitting the split to train your body to run at that speed.
Mobility WOD
- Walk or jog back to the bubble and spend 2 minutes each leg focusing on the hamstring muscles. Once that is complete spend at least 1 minute each calf with either partner mashing or with a lacross ball.