Because we do not know what the Open workouts will be, we'll be completing 3 different versions of Tri Sprint Intervals during the Open weeks. These are low-impact and should not interfere with the movements we may see on Fridays.

Score: Total Shuttle Runs

Target Score: 5-100 Shuttle Runs

Stimulus: VO2 Max [RPE 7-8]

Machines: Choose machine distances that take about 90 seconds each, leaving you 1:00 for shuttle runs at the end of each round. To do this workout prescribed, we recommend that you're able to hold above 1,100/850 calories per hour on both machines. With 4:00 on and 4:00 off, you should be working hard during each interval.

Shuttle Runs: Every 10 meters = 1 shuttle run rep. At each turnaround, only one foot and one hand must touch the ground over the line.

Recovery Effort 

During The Open we’ll be completing 3 different versions of “Tri Sprint Intervals”. The purpose here is to allow our athletes to maintain moderate intensity while allowing their muscular and nervous systems to recover from the peak performance intensity of the CrossFit Open workout from the previous day.

If you are content with your Open performance and do not plan to redo the workout, go hard during this piece. 

If you are planning to redo the Open workout, then perform this workout at a moderate effort, using it to just breathe and get a good sweat going.

During your shuttle run turnarounds, stay low to the ground, plant your back foot at a 45º angle, and lean away from the line to get a good push-off.

30/24 CALORIE ROW & BIKE ERG

1:45 Time Cap
25/20 Calorie Ski
25/20 Calorie Echo Bike
400m Run
1:30 Hard Effort on Treadmill/Runner

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SHUTTLE RUNS

AirRunner/Treadmill
Ski
Echo Bike
Burpees

Have athletes start on different machines and alternate if needed.