Aerobic Capacity

  • Run 400 Meter
  • Jog 400 Meter
  • Run 300 Meter
  • Jog 300 Meter
  • Run 200 Meter
  • Jog 200 Meter
  • Run 100 Meter
  • Jog 100 Meter

Rest for 00:03:00

  • Run 400 Meter
  • Jog 400 Meter
  • Run 300 Meter
  • Jog 300 Meter
  • Run 200 Meter
  • Jog 200 Meter
  • Run 100 Meter
  • Jog 100 Meter

Finished

2x2000m: (Alternating 400m fast, 400m slow, 300m fast, 300m slow, 200m fast, 200m slow, 100m fast, 100m slow). No rest b/t reps. 3 minute rest b/t 2000m intervals
*Workout from Chris Hinshaw
#ForgedByFerrara
#BuildTheEngine
#Aerobic Capacity

Don’t Fall

*30 Ring Muscle Ups for time:

-Every time you come off the rings, 200m penalty lap

#ForgedByFerrara

Aerobic Capacity Row

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“Words of encouragement fan the spark of genius into the flame of achievement.”
-Wilfred A. Peterson

Row 10k @ :25-:30 slower than your 2k pace.

*This is a paced 10k row. For example, my 2k is approximately 6:40 which translates to a 1:40/500m pace. For this row I would hold a 2:05-2:10/500m pace for the 10k.

#ForgedByFerrara

Stubborn Love

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Be more concerned with your character than with your reputation. Your character is what you really are while your reputation is merely what others think you are.” -John Wooden

Sprint/Threshold Training

In a 4 minute window:

15 TTB

20 Cal Row

then Max One Arm Dumbbell Thrusters 50 lbs (switching after 5 reps)

-4 Min Rest

In a 4 minute window:

20 Cal Row

20 One Arm Dumbbell Thrusters 50 lbs (switching after 5 reps)

then max TTB

-4 Min Rest

In a 4 minute window:

20 One Arm Dumbbell Thrusters 50 lbs (switching after 5 reps)

15 TTB

then Max Cal Row

*Congrats to the GOAT, Rich Froning, and Crossfit Mayhem Freedom, Mat Fraser and Tia Toomey

#ForgedByFerrara #CrossfitGames