20min AMRAP
- 200m Sprint
- 30 second rest
Optional Skill Work
Max Unbroken Wall Balls (20/14) x 2
*3min Rest
Goal to beat your max on the 2nd set
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD: This would be a good workout to draw upon the skills you built up a few months ago with the focus on pose running. Check out some pointers on the best technique to take advantage of the Starting, Acceleration, and Maximum speed phase of your sprint!
- http://www.sport-fitness-advisor.com/sprintingtechnique.html
- Use the first 3 rounds to find your pace, then keep that intensity for the rest of the 20 minutes.
Optional Skill Work: 2 sets of Max Unbroken Wall Balls. In preparation for some workouts with a large number of wall balls (spoiler!), it will be helpful for you to know what your max unbroken set is so that you can make a good strategy.
- View this video to see a ‘Good wallball’ where they keep their lumbar curve, heels down, catch in a squat and drive up in one motion, keep the elbows down and in, and the ball stays by the upper chest. There is also a good illustration of common faults.
- Video 1 = https://www.youtube.com/watch?v=oYeQAE7R-ZM