8/28 CFE Workouts

Workout 1 –

400 meter time trial
-Fully Recover-
then
Perform the following every other minute on the minute for 24 minutes, or until failure*:
5 Burpees
Max 20 yard shuttle runs for the remainder of the minute
*Note how many shuttle runs (the total distance) you cover in the 1st minute of work. Once the distance you cover in any given minute drops by more than ~10 percent, then stop the workout. For example, if you do 5 full shuttle runs in the 1st minute (i.e. 5 down-and-backs, or 200 total yards), then you should stop once you fail to complete 4.5 shuttle runs (i.e., 4 down-and-backs plus 1 down, or 180 total yards). This should become hard to maintain around rounds 6-7 (maybe even earlier). If it isn’t hard, you didn’t set a high enough bar in the first round. 

Workout 2 –
Complete 2 sets of the following:
75 Air squats as fast as possible, rest 1 Minute
2 x 3 minutes on, rest 3 minutes
1 x 800 meters, rest 2 minutes

Workout 3 (if you are training for a race, do Option 1, otherwise you could choose Option 2) –

Option 1 (Run/Row Time Trial):
4 Mile (6400 meter) Time Trial

Option 2 (Speed Conditioning):
6 Rounds at Max Effort of:
30 seconds on the Woodway (or treadmill), 20 seconds rest
-Rest 3 minutes-
6 Rounds at Max Effort of:
30 seconds on a ski erg, 20 seconds rest
-Rest 3 minutes-
6 Rounds at Max Effort of:
30 seconds on the Woodway (or treadmill), 20 seconds rest

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