Warmup:

Jog 30’ and back x 3

High knees 30’ & back

Butt Kickers 30’ & back

Side shuffle 30’ & back

Spider-Man Lunge 30’

Inchworm 30’

30 sec calf stretch in downward dog

WOD:

“Tosh”

3 Rounds For Time:

200 meter Run

Rest (same time as previous run)

400 meter Run

Rest (same time as previous run)

600 meter Run

Rest (same time as previous run)

Score = Total Time

Compare to 20220701

Video courtesy of CrossFit HQ.

Our final repeat on previous WODs with possible Open movements. I know, the Open has never done any long running (too hard to track/judge), but we did see shuttle runs last year, so…). On paper, this one looks easy, but this will bite you in the rear quick!  Your goal should be stay within 10-15 seconds of the last interval (ex, my first 200M I finish in 50 seconds.  The next time I do the 200M run, I should finish no slower than 1:00-1:05).  Easiest way to make sure you do an even work/rest ratio, have a running clock that you can see every time you start and stop.  Ex. At “3,2, 1…Go!”, I hit my 200M run and finish at the :50 mark.  I will start my 400M run at 1:40. I finish, I’ll look at the clock and do the quick math to figure how long it took me (say the clock says 3:50, meaning it took me 2:10 to finish the 400M run) and wait that amount of time before I begin my 600M run (in this example, I would begin the 600M run at the 6:00 mark).

Scaling Options:

Row -> 250/500/750M, respectively ->

Cals on Bike, 14/10,28/20, 42/30, respectively

ELITE: Run w/Vest

Cool Down:

Calf Stretch on rig/wall – 1 Min per side

Frog Stretch – 3 Min

Video courtesy of Strength Solutions.