Joshua Al-chamaa’s Workout of the Week

August 31, 2023 by
Photo Credit: Joshua Al-chamaa | @joshuaalchamaa
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Today’s track workout is programmed by Games veteran and member of the 2023 CrossFit Games Affiliate Cup winning team, CrossFit Invictus. After taking third place in 2022, Invictus sent the same roster back this year to take on super team CrossFit East Nashville PRVN. This year marked the second time the cup makes its home in San Diego.  

Joshua Al-chamaa

For time: 

(At the track)

400m Run
100 Yard Plate Push, 35/25 pounds
800m Run
75 Yard Plate Push
1200m Run
50 Yard Plate Push
1600m Run
25 Yard Plate Push

Scaling Options: Scaling options for this workout are super simple, which is why it is great for athletes of every ability. If you’re new to running, then cut the distances down for each to a level you feel will still be challenging. Keep the plate push distances the same, but if needed reduce the weight.

Advice from Joshua: “This workout is about endurance, so pace yourself and try not to blow up too quickly. 

If you have enough in the tank to push at the end, then go for it.  All in all, just try to enjoy it. 

It’s a fun one to do in the sun and everyone can benefit from it. It’s great because you are outside suffering in some fresh air on a track & field!”

To inquire about submitting an upcoming workout of the week, shoot us a note.

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