Half Marathon training – Long Intervals
2 x 2400m run, 90 sec rest
1600m run, 1min rest
800m run, all out

Non-Marathon Long Intervals:
2 x 1600m run, 1min rest
1200m run, 45 sec rest
600m run, all out

Optional cash out: 3 rounds
15/12 diamond push-ups
15/12 tricep kickback
15/12 dips, box or rings


A. Warm-up
4 Steady Rounds
12 Jumping Lunges
10 Kettlebell Swings
20 Double Unders
B. Strength
Bench Press 5×5
C. Conditioning
With a Partner
Run 200m
12 Front Squats 95/65
40 Double Unders
Switch complete rounds
-Additional Work-
D. Conditioning #2
With a Partner
4 Rounds
2:00 Max Sandbag Over Shoulder 150/100lbs
2:00 Max Calorie Row
Rest :60 Between each movement

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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