Run Workout:

15min easy run (65-75% perceived exertion) with 1min rest

10min easy run with 1min rest

5min easy run with 3min rest

8×10 hill sprints with full recovery between efforts (2-3min)

Run Workout Details:  

The primary focus of this workout is hill sprints.  The 30min of easy pace running will fatigue your slow twitch muscle fibers.  The hill sprints will force the recruitment of your fast twitch muscle fibers.   CrossFit athletes must learn to maximize their recruitment of both fast and slow twitch muscle fibers.  The hill sprints need to be performed on a steep hill (at least 10% grate and a perceived exertion of 95-98%.

Row Workout

16x200m at a consistent max effort pace with 30sec rest plus 200m at easy recovery pace between efforts.

Swim Workout

100 warm-up

3×50 stroke drills with 30sec rest

3×50 pulling with 30sec rest

3×50 kick with fins with 30sec rest

1×1000 swim with fins

Easy 100 recovery swim (any stroke but free)

6×50 (25 sprint without breathing/25 easy swim) full recovery.

100 warm down

Total:  2050

Workouts courtesy of Chris Hinshaw from the NC-Labs gang – nccflab.com

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.