CrossFit Covalence – CrossFit

Track Sunday

Working on our speed and seeing how hard we can push and still maintain our output.

200m Run (Time)

6 Sets

Set 1: moderate speed, conversation pace.

Sets 2-4: increase your speed each set, reducing your time by 5 seconds each time to find your top sustainable speed.

Sets 5-6: maintain your top speed and match your 4th round for two more sets.

400m Run (Time)

Max Effort 400m Run
Same as the 200m runs.

6 Sets

Set 1: moderate speed, conversation pace.

Sets 2-4: increase your speed each set, reducing your time by 5 seconds each time. 4th round should be your max sustainable speed.

Sets 5-6: match your time/speed for set 4.