Wednesday, November 6th, 2013


One of the benefits of having such a great facility to train in is being able to do sprint work.  CrossFit is equal parts Weightlifting, Gymnastics and Sprinting.  Sprinting can mean actual sprinting and it also refers to training the energy system of sprint work.  Hard and fast!  Today’s training incorporates both meaning of Sprint.  The first part is literal.  We are going to be using all 35yards of turf to move our bodies at max output  the full length.  There is a greater response to your body if you go 100% every time down the turf.  Do not let up.  Sprint work can also be max effort in any exercise for a short time.  You are able to put out an all out maximum effort for 10-20 seconds and an extended intense effort for up to 2 minutes.  After that it is oxidative.  At that point it doesn’t matter if it is pullups, thrusters or running.  When you take on the exercises for 1 minute each station make sure you give it all out efforts.  We are trying to train your system to push out your max efforts.  Make sure you need to take that 1 minute rest each round.  Try not to take to much rest during the 4 minutes.  Most importantly, have fun!

5 sprints 100%

  • 15 wall balls after sprint

4 rounds

1 minute each station

  • db power snatch
  • goblet squats
  • situps
  • double unders
  • rest

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