CROSSFIT
“FASTBALL”
400 Meter Run
40 Wall Balls
400 Meter Run
WHITEBOARD BRIEF
STIMULUS
Category: Heavy Day!
Goal: Increase loading across all 9 sets and establish a heavy single front squat for the day.
For Part 2: We are looking for a high speed sprint! 6:00 or less is the target for today!
FRONT SQUAT
We are building to a heavy single front squat. If you know your 1RM Front Squat, you can think about starting your first work set at ~70-75% and increase the loading across the 5 sets. We call this a load ascending rep scheme. All sets count, even if all reps are not completed (eg., if on set #6 the athlete only complete 2 out of 3 reps, the athlete will count that set (make a note in Sugar WOD), and proceed.
RUN
400m Run should be completed in less than 2:00.
WALL BALLS
40 Wall Balls should be completed in less than 2:00, and ideally in no more than 2 sets.
STRATEGY
This little sprint is all grit. Encourage athletes to hit the first 400m at an aggressive but not sprint pace. Then, a couple big breaths and on to their Wall Balls for a big set. If they have to break, that’s fine…but they shouldn’t get caught staring at the ball. Encourage them to get BACK to it – they never have to touch the Med Ball again after they’re done!
That final 400m should be everything they have. It will take a couple steps for their legs to feel normal, but everything after that should be * *GO **
Become an active participant in your health.
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