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Components
The Shining
The Silence of the Lambs
Settings
Location
(All)
P6 CrossFit
Program
CrossFit
CrossFit Kids
CrossFit Pre-Teens
CrossFit Teens
P6 Event
P6Fit's 28 HARD
Team WOD
Date
Workout
The Shining - P6 CrossFit
Class
(All)
At Home Sign In
CrossFit: 6:00 PM
CrossFit: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
The Shining
The Shining (Distance)
Run
4 Sets
3:00 (Moderate)
2:00 (Moderate/Fast)
1:00 (Fast)
-Walk 1:00 between sets-
STIMULUS and GOALS
We are working our aerobic capacity through a longer run piece.
Aim to maintain your pace for each intensity throughout
The Silence of the Lambs (Distance)
Bike/Row/Ski
Warm-up: 5min from easy to moderate
30sec easy/moderate 50%
30sec moderate 60%
30sec at moderate/hard pace 70%
30sec at moderate/harder pace 80%
30sec hard 90%
30sec hardest 100%
2min recovery
2x (10min moderate/hard pace 70%, 5min easy 40%)
Total: 40min
*Adjust the damper setting to hit the % of effort shown and the targeted intensity.
*For example, Rich would might have damper on 1 for easy, 3 for mod, and 5 for hard at 85rpm
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 03, 2020
Male Clients
Female Clients
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