Tuesday, September 10, 2013


Chan, Maddox, Froning, and Nettey at the 2013 CrossFit Games Burden Run

Wednesday, Aug-11 at 5pm
Foothill College Track

After the 2013 CrossFit Regionals, I began a weekly volume escalation cycle that included a 16 mile trail run.  The following workout was one of the sets given to the Games athletes on Jun-17.  
Jason's pace range for all 4 rounds was 65, 82, 2:09-2:11.  

4 rounds (300m ON, 300m OFF, 600m ON)
Rest:Work is 1:1

The format for the workout will be the following:
  • 1st 300m will be at your 1000m pace (to be provided)
  • 2nd 300m will be at your jog pace.
  • 600m will be at your 1000m pace (to be provided)
  • Each round is a continuous 1200m effort

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