Misfit Athletics 2024 Phase 1 Week 8 Day 4
New to Misfit Athletics? Check out our Getting Started page HERE.
Check out the Phase 1 Guide HERE.
Instructions:
Flush sessions are meant to be done alone on a rest day.
Swimming and MF2 may be done on the same rest day or split between the two. If split, flushing is optional.
If you operate best with a true total rest day, you may skip what you need to. Be sure to accumulate 10-15k steps on those days.
Flush
For Completion, all at a Forever pace:
On a 25 Minute Running Clock:
2:00 Ski @ Forever Pace
10 Ass-to-grass Goblet Squats
10 KB Swings
20 Crossover Single Unders
Building your own flush is simple.
1) Select total duration. We recommend 20-30 minutes.
2) Choose a machine (or run) to use for 2-3 minutes at a forever pace,
3) Select 3-4 other movements, holds, or active range of motion exercises for a low-moderate volume
4) Review. Remember the goal of the flush is to take your body through full ranges of motion at a Forever pace, promoting recovery via low intensity movement.
Aerobic Swim Work
Warm Up: Sustain Pacing Protocol
Each Interval for time:
Every 6:00 for 36:00 (5 intervals)
Swim 150 Yards
The goal is to maintain the same pace across all intervals. Cap each interval at 3:30.
MF2 – For average Wattage:
Warm Up: Sustain Pacing Protocol
On a C2 Bike or Rower:
0:00 – 5:00: Build to a heartrate of 160 – Age
5:00 – 10:00: Build to 165 – Age
10:00 – 15:00: Build to 170 – Age
15:00 – 60:00*: Stay between 170 – Age and 180 – Age**
60:00 – 65:00: Stay Above 165 – Age
65:00 – 70:00: Stay Above 160 – Age
70:00 – 75:00: Keep moving below 160 – Age
The ideal MF2 session has a chosen wattage / pace to hold during the working window. At this chosen pace your heartrate should slowly build from the low end of your range to somewhere between or all the way up the high end. Base your chosen pace on previous sessions and where your gas tank is currently at before you start.
*This 45 minute block can be extended up to 90 minutes and anywhere in between.
**If your max heartrate recorded on the machine you choose is lower than your true max heartrate, lower your range by that amount. Example: Running / CF max heartrate is 190bpm but highest every seen on a C2 Bike is 185, then your working range would be between 165 and 175 minus your age.
Instructions:
Flush sessions are meant to be done alone on a rest day.
Swimming and MF2 may be done on the same rest day or split between the two. If split, flushing is optional.
If you operate best with a true total rest day, you may skip what you need to. Be sure to accumulate 10-15k steps on those days.
Flush
For Completion, all at a Forever pace:
On a 25 Minute Running Clock:
2:00 Ski @ Forever Pace
10 Ass-to-grass Goblet Squats
10 KB Swings
20 Crossover Single Unders
Building your own flush is simple.
1) Select total duration. We recommend 20-30 minutes.
2) Choose a machine (or run) to use for 2-3 minutes at a forever pace,
3) Select 3-4 other movements, holds, or active range of motion exercises for a low-moderate volume
4) Review. Remember the goal of the flush is to take your body through full ranges of motion at a Forever pace, promoting recovery via low intensity movement.
Aerobic Swim Work
Warm Up: Sustain Pacing Protocol
Each Interval for time:
Every 6:00 for 36:00 (6 intervals)
Swim 125 Yards
The goal is to maintain the same pace across all intervals. Cap each interval at 3:30.
If you are an experienced swimmer, see MFT swim workouts
MF2 – For average Wattage:
Warm Up: Sustain Pacing Protocol
On a C2 Bike or Rower:
0:00 – 5:00: Build to a heartrate of 160 – Age
5:00 – 10:00: Build to 165 – Age
10:00 – 15:00: Build to 170 – Age
15:00 – 60:00*: Stay between 170 – Age and 180 – Age**
60:00 – 65:00: Stay Above 165 – Age
65:00 – 70:00: Stay Above 160 – Age
70:00 – 75:00: Keep moving below 160 – Age
The ideal MF2 session has a chosen wattage / pace to hold during the working window. At this chosen pace your heartrate should slowly build from the low end of your range to somewhere between or all the way up the high end. Base your chosen pace on previous sessions and where your gas tank is currently at before you start.
*This 45 minute block can be extended up to 90 minutes and anywhere in between.
**If your max heartrate recorded on the machine you choose is lower than your true max heartrate, lower your range by that amount. Example: Running / CF max heartrate is 190bpm but highest every seen on a C2 Bike is 185, then your working range would be between 165 and 175 minus your age.
The post MFT #2932 appeared first on Misfit Athletics | Crossfit Programming for Competition.