Sprinting into spring
Sprints have a plethora of benefits. They allow us to really go hard without much worry of not being able to sustain our intensity as there is always some rest just around the corner. They also elicit a lot of the same responses that our typical CrossFit style workouts do but often don’t leave us feeling quite so destroyed. But the key here to really get the full benefit of sprinting is to make sure you really sprint.
At some point or another, each one of us has looked at a workout and planned out how hard we would go at each point of the WOD, gaming it so we had something left in the tank towards the end. When we do sprints, there is no gaming. Go hard from the work “go” and don’t look back. They only work right if you do them right.
STR:
Turkish get-ups/pull ups
*go for a heavy single on both sides. Don’t go heavier with your strong side if you can’t complete the same weight with your weak side. Superset every pair of attempts with 5 strict pullups
WOD:
8 rounds (longer version of 8/12/13)
5 box jumps (30/24)
200m sprint
rest :30
TGU/Pull Up work: 30# dumbells – didn’t try 35# but that is my current TGU max. I went through 5 rounds of this. First 3 rounds did strict pull ups but on 3rd round i broke them up. I threw on a red band for rounds 4 and 5.
WOD: 11:20 Rx
It doesn’t get much better than box jumps and running, in my opinion 😉
i was thinking, if there ever was a perfect renee WOD, this is pretty close 🙂
TGU: 26#, 35#, 53#, 70#, 88#
WOD: 13:06 with 200m rows (30″ first 3 rds then switched to 24″)
yay sunshine before the deluge
TGU: 20# DB warmup set, 26# KB. so i’m basically qualified to do a turkish get up with, say, a mid-size beagle.
WOD: 12:28 w 20″ box. i shouldn’t be afeard of 24″, but i like my shins…
TGU: 53#
WoD: 12: … something. With 200m Row.
TGU 26 lbs ( those 30s are eluding my left arm)
WOD 10:53 because I ran fast.
TGU: 20#, which was a 10# PR, so I’ll take ’em, if they were ugly.
WOD: 13:54? with 2 green boxes.
I was mostly glad I didn’t wimp out on this workout despite disliking box jumps, running, And TGU :). And the rest of the 7:30 brought it and went for some full-on Rx goodness!