BENCHMARK

Let's not forget the other endurance sports.

Foothill Community College Track
Wednesday, June 18, 5:30 to 7:00pm

Intermediate and Long Distance Workout

Warm-up

• Jumping jacks 3x10
• Squats 3x10
• Pogo hops 3x20
• Fire hydrants 2x10 on each side
• Scorpions 2x10
• Inch worms
• High knee skips 3x25 meters
• Stride outs x2

Sprint Workout

• 4 sets of 50m (1 minute rest between sets)
• 3 sets of 100m (90 seconds rest between sets)
• 2 sets of 200m (2 minute rest between sets)
• 1 set of 400m easy walk/slow jog for recovery & prep for the final 400m
• 1 set of 400m max effort

Workout Details: The goal of this workout is the final 400 meters. This 400m will be a max effort. The 400m is a CrossFit benchmark. We will be using the early sets as speed preparation. If performed properly this workout will be exhausting.