For TimeCardioBenchmark04:00
CrossFit Games 21.3
Monostructural
Solo
Workout Details
For Time
04:00
For Time:
503 mSprint
Time Cap: 4 Minutes
Original WOD
For Time: 550 Yard Sprint Time Cap: 4 Minutes
Coaching Tips
Strategy
- 1Pace yourself in the beginning; sprinting all out right away can lead to fatigue and slow your overall time.
- 2Focus on consistent breathing to maintain speed throughout the sprint.
- 3Stay relaxed in your upper body, and use your arms to drive your legs without wasting energy.
- 4Consider the surface you are running on and adjust your stride and foot placement accordingly.
- 5Visualize your finish line to keep your motivation high during the sprint.
Safety Considerations
Technical Focus
Ensure proper running form to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 5 min Jog - 5 min(Easy pace to warm up the legs.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec(Stretch each hip flexor to prepare for sprinting.)
- 30 sec each side Hamstring Stretch - 30 sec(Focus on flexibility for faster leg movements.)
Activation Drills:
2 rounds- 20 A-Skip(Activate your hip flexors and get the legs moving.)
- 20 Butt Kicks(Engage the hamstrings for a full range of motion.)
Scaling Options
Intermediate
Run at a moderate pace, focusing on maintaining a faster but controlled effort.
Scaled
Take breaks as needed or reduce the distance to 400 yards if necessary.