CrossFit Covalence – CrossFit

Track Sunday

We’ve been slowing building up our speed with the intervals the last few weeks. This week will be seeing how fast we can get…

For Max SPEED (Checkmark)

400m Easy Jog

2 Minute Rest

400m Moderate Pace (5k Pace)

2 Minute Rest

200m Moderate Pace (5k Pace)

2 Minute Rest

200m Fast Pace

2 Minute Rest

Then

6 Rounds of

100m Sprints

Slow walk back to starting line (take your time. 2-3 minutes of walking rest between sprints).
Gradually build up your effort and speed with each 100m sprint.

Your goal should be near constant acceleration.

First 30-50m should be a slow build to your top speed then push hard through the last 50m. Run like someone is chasing you.