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Components
400m Run
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
400M Run Repeats - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
10:00 AM CrossFit
Open Gym 11am - 1pm
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (13/11)
Workout
400M Run Repeats
Warm-up
Running Warm-up
Run 400M
Agility drills
- High Knees
- Butt Kicks
- Toy Soldiers
- Donkey Kicks
- Toes-in run
- Toes-out run
- Heel run
Pre-WOD mobility:
MBOD (3 min each side)
Metcon
400m Run (Time)
Max Effort 400m Run
6x400M Sprints, one every 4 minutes. Start and end outside the gym.
Metcon (No Measure)
3 rounds:
20 Russian Twists
30-sec Right Forearm Plank
30-sec Left Forearm Plank
Post-WOD Recovery
Seated hamstring stretch (2 min hold)
Calf stretch (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 06, 2020
Male Clients
1
Brad
Haas
5:30 PM CrossFit
1:00
start outside
2
Robbie
Kight
4:30 PM CrossFit
1:01
1:02, 1:10, 1:01, 1:14, 1:19, 1:12
3
Private
6:30 PM CrossFit
1:02
4
Ryan
Wolf
10:00 AM CrossFit
1:03
5
Bradd
Gott
CrossFit: 5:00 AM
1:05
1:23 Slowest
6
Preston
Gott
4:30 PM CrossFit
1:06
7
Justin
Callas
4:30 PM CrossFit
1:15
1:32/1:25/1:42/1:48/1:52
8
Daniel
Tebbens
4:30 PM CrossFit
1:18
true indoor 400
9
Mike
Harkema
6:00 AM CrossFit
1:22
1:17 short 400
10
Ron
Bunch
6:00 AM CrossFit
1:24
True 400 best
11
Private
CrossFit: 5:00 AM
1:32
12
Richard
Bruce
4:30 PM CrossFit
1:36
13
Ian
Gott
CrossFit: 5:00 AM
2:00
Female Clients
1
Alicia
Higginbotham
10:00 AM CrossFit
1:10
1:18,1:10,1:18,1:17,1:24,1:22
1
Jessica
Davis
4:30 PM CrossFit
1:10
1:15-1:22-1:29-1:26-1:46-1:10
2
Lori
McClelland
10:00 AM CrossFit
1:27
3
CAITLIN
WOLF
10:00 AM CrossFit
1:30
4
Megan
Gott
4:30 PM CrossFit
1:41
5
Jill
Fisher
6:30 PM CrossFit
1:43
6
Irish
Sirmons
4:30 PM CrossFit
1:45
real 400 from yellow line, 1st 2 w/ UPS truck, 1.45-1.57-2.07-2.1...
7
Kaylen
Karnes
6:30 PM CrossFit
1:07
8
Maureen
McDonough
5:30 PM CrossFit
1:22
1:23, 1:24, 1:25, 1:27, 1:28 Started and stopped outside
9
Tiffany
Batson
5:30 PM CrossFit
1:25
10
Josie
Skeans
5:30 PM CrossFit
2:03
row 500m
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