Thread: New to Crossfit
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Old 08-06-2007, 09:37 PM   #4
Kevin McKay
Member Kevin McKay is offline
 
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Join Date: Feb 2006
Location: albany   ca
Posts: 1,110
This is adapted from a cosgrove program

Simple running program


The Routine:
Warm up for five minutes

Round: Perform 1 minute as fast as you can (a level 9 or 10 intensity on a scale of 1-10).
Recover at a moderate pace for two minutes (a level 6-7 intensity).
That's one "round" and it lasts three minutes
Cool down for five minutes

Weeks One to Four: Perform three rounds, three times per week.

The total cardio time will be 19 mins per workout including warm up
and cool down.

Weeks Five to Eight: Perform four rounds, four times per week.

The total cardio time will be 22 mins per workout including warm up
and cool down.

Weeks Nine to Twelve: Perform five rounds, four times per week.

The total cardio time will be 25 mins per workout including warm up
and cool down.

Weeks Thirteen to Sixteen: Perform six rounds, five times per week.

The total cardio time will be 28 mins per workout including warm up
and cool down.
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