“SQT“
3 Rounds for time:
10 Ground to Overhead (95#/65#)
200 yard Shuttle Sprint (Tag up each sprint using 50 yds. down and back twice)
Results
Our latest sprint coaching technique: “Release the hounds!”
WOD demo with Chris Spealler [wmv] [mov]
Have you been asked “Can you really get a workout in under 5 minutes?” If you have done “Fran” or “SQT” that answer is absolutely yes! Anyone doubting how you can really do a CrossFit WOD in that short of time and feel gassed is a great candidate to try this one. Just invite them over, tell them to lift something heavy (and safely) as fast as they can from ground to overhead 10 times, then do some shuttle sprints for a total of 3 rounds. I bet they never doubt you again.
Want to lose weight, burn fat, get ripped, gain muscle, build endurance, and get faster? All of the above? Do sprints! Sprinting is both aerobic and anaerobic and chock full of benefits:
Sprinting: An Effective and Efficient Way to Build Muscle and Lose Fat
Fast Fitness 30 Second Sprint Workouts Build Fitness Fast
Why Sprinting Builds Endurance
Notes:
Congrats to Cristin and Angie for completing Elements tonight! Get into class and build on what you’ve learned!
Eric, Angie and Cristin rocking an Elements WOD:
