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Sprint Intervals

8
Sep

Sprint Intervals

CrossFit Invigorate – CrossFit

Warm-up

Warm-up (No Measure)

20 Air Squats

20- elbow pass thru

10- cleans with empty bar

10- presses empty bar

banded hip stretch

Weightlifting

Hang Power Clean

PRACTICE

technique work and work up to weight in final set of metcon

Metcon

Metcon (3 Rounds for reps)

SPRINT INTERVALS

window #1

-400 meter run

– 15/12 Cal AB

– 15 Hang Power Cleans

– MAX lateral burpees over bar

– rest 4 mins

Window #2

– 400 meter run

– 12/9 CAL AB

– 12 Hang Cleans

-MAX lateral burpees over the bar

-rest 4 mins –

Window #3

-400 meter run

-9/6 CAL AB

– 9 Hang Cleans

MAX Lateral Burpees over bar

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