June Challenge: Not So Gently

The CrossFit challenge this month is to gain a better understanding of your sprinting capacity. Specifically, we’ll examine our ability to go as fast as possible on the rower.

Many of us do not have a great understanding of our limits or capacity in the sprinting domain. Rowing short, fast intervals is a wonderful way to discover just how brutal a sprint can be.

The challenge is simple: sprint a 500m at the start of the month and then do it again at the end of the month. Hopefully your end month time is faster. In the interim, you will do 12 practice rows. There are 4 different intervals to do, and you’ll do 2 of each of them (thus 12 practice rows).

Interval 1 is to do five 100 meter sprints with 10 second breaks in between. Interval 2 is to do four 200 meter sprints with 20 second breaks in between.
Interval 3 is to do three 300 meter sprints with 30 second breaks in between.
Interval 4 is to do two 400 meter sprints with 40 second breaks in between.

A side benefit to this challenge will likely be improved rowing form… we hope.

Reductio ad Absurdum
Part 1: barbell gymnastics
EMOM for 8 minutes
Clean + push jerk + split jerk
Part 2: Metcon
25 wall ball sit ups (20/14)
10 box jumps (30″)
20 wall ball sit ups
8 box jumps
15 wall ball sit ups
6 box jumps
10 wall ball sit ups
4 box jumps
5 wall ball sit ups
2 box jumps

Check the whiteboard for numbers