YOU'RE UP

The 4x Champ and the CrossFit Mayhem Crew

Foothill Community College Track
Wednesday, Dec-10, 5:30 to 7:00pm

Intermediate and Long Distance Workout
Part 1:
3 x 400m w/ 60sec rest b/t reps
3min (total) rest after final 400m

Part 2:
3 rounds:
1x400m w/ 30sec rest b/t reps
2x200m w/ 20sec rest b/t reps
4x100m w/ 10sec rest b/t reps
3min (total) rest b/t rounds
Workout Total:  4800m

Workout Details:
Part 1:  Your pace must get progressively faster from 400m to 400m (slow to fast).
Part 2:  Your time for the 1x400 time will be equal or faster than your 1st 400m in Part 1.  Your 2x200m total time will be equal or faster than your 2nd 400m in Part 1.  Your 4x100m total time will be equal or faster than your 3rd 400m in Part 1.

Run 400m, rest 60sec, run 400m, rest 60sec, run 400m, rest 3min, run 400m, rest 30sec, run 200m, rest 20sec, run 200m, rest 20sec, run 100m, rest 10sec, run 100m, rest 10sec, run 100m, rest 10sec, run 100m, rest 3min, run 400m, rest 30sec, run 200m, rest 20sec, run 200m, rest 20sec, run 100m...