INCREASING INTERVALS

3+ Hours After Mission CrossFit WOD or CrossFit Main Site WOD

“A solid warm up is advised”

Swim:4x50m hold within 2-3sec, Rest 60 sec between intervals then,

2x100m hold within 2-3sec, Rest 60 sec between intervals.

Rest 2 min

Sprint 5 sec on, 30sec off, Complete 400m in this rep scheme. Stopping in the middle of the pool is expected.

Run: 4x200m hold within 2-3sec, Rest 60sec between intervals then,

2x400m hold within 2-3sec, Rest 60sec between intervals.

Rest 3min

Sprint 5sec on, 30 sec off, Complete 600m in this rep scheme. Extra steps taken to slow down on each sprint must be walked back to your stopping point during the rest.

Bike: 4×1/4mile hold within 2-3sec Rest 60sec between intervals then,

2×1/2 mile hold within 2-3sec, Rest 60sec between intervals.

Rest 3min

Sprint 5sec on, 30sec off, complete 1mile in this rep scheme, Dead stop and start on the sprints, no rolling starts. Use a gear that will let you accelerate quickly.

C2: 4x250m hold within 2-3sec Rest 60sec between intervals then,

2x500m hold within 2-3sec Rest 60sec between intervals

Rest 2min

Sprint 5sec on, 30sec off, complete 1000m in this rep scheme. Minus out roll out meters on each sprint for an accurate 1000m.