Saturday, August 22nd


CrossFit Vae Victis – Endurance

Metcon (Time)

I. DRILLS

30 minutes of running drills

1. Hollow Rocks

3 x 10 or 1-2 minute hold in correct hollow position

2. Hop with Forward lean

3×5

3. Pulling Wall

3×20 with each foot

4. Alternating Foot Pulls

3×10 on each foot

II. WORKOUT

4 miles @ 80% of 10K race pace

(If you do not know your 10k race pace, add 10-15 seconds per mile to your 5K TT pace)

Drills How-to Videos:

Hollow Rocks

https://www.youtube.com/watch?v=rd0D3V9VPdY

Hop with Lean Forward

https://www.youtube.com/watch?v=YvdlhcBtv-0

Pulling Wall

https://www.youtube.com/watch?v=FNh_lr9AycM

Alternating Foot Pulls

https://www.youtube.com/watch?v=pKzf4i0xKDk

Pose Running Method 101

https://www.youtube.com/watch?v=PvbhZKxAzPI

Running the Wheel Analogy

https://www.youtube.com/watch?v=idPTzdpNiCQ

Posted in Workout of the Day.