Thursday 4.22.10

There are many versions of sled pulling or dragging. This is one. Our Strength Workout today will cover another.

SWOD:
Sled Pulls
8-10 rounds @ 60 yards. Start with 45/ 35 lbs. Add weight each round till as Louis Simmons of Westside Barbell states;

"You’ve got too much weight when you’re walking like you’re drunk"

This style of sled dragging is with a double handle held between you legs and below your knees. The torso is bent over, but the chest is high. The strides are long. This is great for building the hamstrings.

Metcon: Complete 6 rounds:

3 Hang Power Cleans @ 80% of body weight
3 Twenty Yard Short Shuttle Runs

*Rest 45 seconds between rounds

**First, start in the middle of a 10 yard distance with one hand touching the ground. The athlete then pushes off their dominant leg in the opposite direction sprinting 5 yards. After covering this distance, as quickly as possible they reverse direction and go 10 yards the exact opposite way. Finally they reverse directions one last time ending the drill at the point where they started. Remember to sprint through the line. Walk back to the starting position and repeat. Remember the goal is maximal efforts on the runs so do not rush through the shuttle drills at half speed, so if you need to take a few seconds to recover between sprints that is acceptable. Max efforts is the goal.

Workouts and photo taken from CrossFit Football. Post weights and times to comments.