High intensity intervals
The standard CrossFit workout has one working as hard as they can for the entire length of the wrokout, only resting enough to be able to get back to the bar/ball/rope, etc. This can be a very effective training stilumus as it is hard to avoid the intensity that this brings. But once we find that dark place, we can start to play around a little bit, knowing the feeling we are chasing. Intervals are a great way to maximize the intensity during the time we are working, utilizing the rest periods to more fully recover giving us the ability to push harder. You should have plenty of time in between work intervals, so go after them.
STR:
AMRAP 12
5 strict toes to bar
5 bridge ups
20 seconds in a handstand hold
WOD:
10 rounds @ 2:00
10 sandbag cleans
Block Sprint
*score is slowest round
Announcments:
WOD: 51 sec
First round was 48 sec, last was 42, and 51 happened somewhere in the middle before I got back in the groove with the sandbag cleans.
WOD 1:16 …first was the worst a bunch were at :56 a few at 1:02-1:04 one I had to rezip was at 1:07 but that first round man…. I don’t know
42# bag
This was tricky on multiple levels, but was soooo happy when it was over. Sheer relief.
Upper range: 54 sec (fumbling w bag and there was a slight traffic jam getting out for the run)
Fastest round was last, 46 sec. Sprinting like there’s no tomorrow.