Tuesday, June 17, 2014


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

  • 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.

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