Strength and Speed!
Every 3:00 for 12:00 (4 rounds)
Run 400 meters
Deadlift, 3 repetitions (go heavy!)
Rest as needed then,
Tabata Kettlebell Swing (8 rounds of 20/10 for maximum rep’s / 53lb. / 35lb.)
Note: On the Deadlift, pick a load you can lift consecutively 3 times. Keep in mind the effect that running has on the posterior chain! A great goal is 1.5 x bodyweight with an average of 1:30 – 1:40 on the 400 meter runs. A great goal on the Kettlebell Tabata session is to average 12 repetitions at Rx load.
Friday Special Programs
- CrossFit Strength Class (8:00AM – 9:00AM)