CrossFit Vae Victis – Endurance
Metcon (Time)
I. DRILLS
30 minutes of running drills
1. Hollow Rocks
3 x 10 or 1-2 minute hold in correct hollow position
2. Hop with Forward lean
3×5
3. Pulling Wall
3×20 with each foot
4. Alternating Foot Pulls
3×10 on each foot
II. WORKOUT
4 miles @ 80% of 10K race pace
(If you do not know your 10k race pace, add 10-15 seconds per mile to your 5K TT pace)
Drills How-to Videos:
Hollow Rocks
https://www.youtube.com/watch?v=rd0D3V9VPdY
Hop with Lean Forward
https://www.youtube.com/watch?v=YvdlhcBtv-0
Pulling Wall
https://www.youtube.com/watch?v=FNh_lr9AycM
Alternating Foot Pulls
https://www.youtube.com/watch?v=pKzf4i0xKDk
Pose Running Method 101
https://www.youtube.com/watch?v=PvbhZKxAzPI
Running the Wheel Analogy
https://www.youtube.com/watch?v=idPTzdpNiCQ