CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Ben with CrossFit Subject Matter Expert for Aerobic Capacity, Chris Hinshaw

THE EFFECTS OF TRAINING DIFFERENT ENERGY SYSTEMS IN CROSSFIT

TAKE CREATINE TO BOOST ATHLETIC PERFORMANCE WHEN SLEEP DEPRIVED

Workout of the Day
1 mile run
10 Russian kettlebell swings 24/16 kg
10 sit-ups
5 box jumps 24/20″
4 groiners with T-spine rotation
1200 meter run
10 Russian kettlebell swings
10 sit-ups
5 box jumps
4 groiners w/T-spine rotation
800 meter run
10 Rkbs
10 Sit-ups
5 box jumps
4 groiners w/T-spine rotation
400 meter run
10 Rkbs
10 Sit-ups
5 box jumps
4 groiners w/T-spine rotation

Post your scores to the Whiteboard.

If you get done with the above BEFORE the 30 minute mark then start the list again, backwards, from bottom to top (start with another 400 meter run), until 30 minutes is reached.

NOTE:  Today’s pacing is up to you.  If you need an active recovery day do the workout at conversational pace.  If you ate properly, slept long and woke up feeling spectacular, like an active recovery day is not necessary, then have at it.  Do the workout at a pace that is good for you.  Do not let your ego dictate your pacing.