Travel WOD "Death by sprints"
With the weather getting warmer (at least here in the Northeast) we can start to think about more workouts that include the great outdoors. Part of the summer, fall and late spring are always WOD's that include plenty of running.
So, when thinking about travel WOD's, never forget about those two legs above your feet and the power they can generate when it comes to needing to get an awesome workout in.
"Death by 10m sprints"
Complete one 10m sprint in the first minute then rest the remainder of the minute,
Repeat adding 1 sprint each round until you can no longer complete the set number of sprints in time.
0:00 - 1:00 one 10m sprint
1:00 - 2:00 two 10m sprints
2:00 - 3:00 three 10m sprints
3:00 - 4:00 four 10m sprints
4:00 - 5:00 five 10m sprints
5:00 - 6:00 six 10m sprints.
6:00 - 7:00 seven 10m sprints
7:00 - 8:00 eight 10m sprints
8:00 - 9:00 nine 10m sprints
and so on...till failure or your breath catches up.
Shit's going to get tough FAST. Be sure to post your times you got to with this one. It's not about conditioning, but executing that EXPLOSIVE power in your legs. It will help with box jumps, cleans, jerks, double unders and more as you will see in workouts.
For more info on becoming a better sprinter, or how to implement some more drills into your arsenal, watch this video below on some tactical benefits.
Larry Thomas is a CrossFit Level Three Coach at Reebok CrossFit One and Commonwealth CrossFit in Somerville, MA.