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| Katrín Tanja Davíðsdóttir, 2015 CrossFit Games Champion, performed 30 rounds of this workout at a sub-46sec pace for every ON and OFF interval. |
LOS ALTOS HIGH SCHOOL TRACK
MONDAY, AUG-3, 5:30 TO 7:00PM
Intermediate Distance Workouts
12 rounds: 200m ON: 100m OFF
Long Distance Workouts
15 rounds: 200m ON: 100m OFF
Workout Details: I will provide target times for every athlete on the track. The ON time is the same as the OFF time. Everyone will have the same level of intensity (assuming that their 6min max effort times are accurate).
Start the workout by running 200m within the provided ON time. Jog 100m within the OFF time. The goal is to complete a 12 rounds for intermediate and 15 rounds for long at the referenced paces.
The first few rounds will be easy and the pace should be very controlled. Except this workout to get rough. You must stop the workout once you fail to hit the target pace/distance. Record number of completed rounds. The only recovery is during the 100m OFF jog.
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