FTW Tribe:
You know you need it, you know you want it, get in there and get after the 5K with some friends.
This is a day that is unfortunately commonly skipped. Don’t skip… This type of testing is equally important to every other test, and you will work harder when doing this with a group of people instead of doing it by yourself.
Class is held at the box at 9:30am OR get a group of CF906ers and meet at a time that’s good for your group. The 5k Route is written on the whiteboard, starts and ends at the box.
3..2..1..GO!
GENERAL WARM-UP (0:00 – 15:00)
Running Warm-up (held with coach at class- on turf)
Execution:
5 Exercises completed 2x 10m w/ 10m jog after each
1) High knee run
2) A-skip
3) B-skip
4) Straight leg run
5) Karaoke high step
1:00/1:00 Sprinter hamstring stretch
1:00/1:00 Standing calf stretch
WOD
Run 5k
(ideally athletes do not go beyond 30 minutes)
*Compare to April 14, 2016 and October 23, 2017
Intermediate
Complete the 5k with a mix of running and walking as needed. Shorten distance too 3K if the athlete is likely to go beyond the 30:00.
Novice
Run/walk 10:00 and then run/walk another 10:00 trying to cover the same distance. An easy way to do this would be to run 10:00 “out” rest and then run/walk the distance back. Rest between efforts if needed, but no more then 5:00 This is a 20:00-25:00
Cash-out:
1 attempt of
Max Rep Strict pull-ups
If unable to perform a strict pull-up use a band that allows for at least 5 strict to be done. Record band used for future testing.
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