# @emily_rolfe19 on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/B2DOtsJA5D9
- **Gondola URL:** https://gondola.cc/posts/79246095-emily-rolfe19-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/2cedcba7bc.jpg
- **Posted:** 2019-09-06T00:57:49.000+00:00
- **Account Owner:** Emily Rolfe (@emily_rolfe19) — https://gondola.cc/emily_rolfe19

## Caption

T.R.A.C.K. D.A.Y! Did some critical drop off training today and let’s just say it had me ☠️. .

Try this: 
Sprint 100m at 100%. Find the critical drop off point which is 7% of your sprint time. Add the 7% to your total time and this is the magic number. 💫. .

Every subsequent sprint you must be under the critical drop off time to pass. When you pass, you run again. When you fail, the muscle has reached over a 7% decrease in performance and the workout is finished. .

Let just say I did a LOT of 100m sprints 🥴 #dammitikeptpassing #atleastitswassunnyandhot. .

Made better by timer coach bae kyjohnr and running crop from viruscanada👌🏽 .
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#track #sprints #running #crossfit #crosstraining #crossfitgames #fitness #run #fit #virus #viruscanada #thepassionthatdefinesyou #virusintl

## Stats

- **Views:** 0
- **Likes:** 364
- **Shares:** 0
- **Comments:** 13

## Credits

No public credits are recorded here. This does not identify who made the post.

## Tags

atleastitswassunnyandhot, crosstraining, viruscanada, sprints, crossfitgames, track, fit, thepassionthatdefinesyou, running, virus, fitness, virusintl, dammitikeptpassing, run, crossfit

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