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Saturday March 21, 2015 CrossFit Stapleton- Denver, CO

Building strength with the sled

How can the sled be used to build strength?

A great way to program sled work is to think of time.

Try working in 5-minute sets, then 7 and 10 minutes, slowly building up the volume week to week. Do the same with the total amount of sets performed – Start with just 1-2 sets, then increase your work to 2-3 sets, 3-5, etc.

Use a lot of variety when you push the sled. Athletes MUST load their bodies in many ways to prepare themselves for competition, and this is one of the safest ways to do that.

Push forward, backward and sideways. Mix-up your grip, grabbing low and high, close and wide. Shove the metal, or use any kind of strap or rope you can find for dragging. The added hand strength will be enough boost pulling strength.

You can use heavy, medium or light loads. The lighter work is perfect for speeding up recovery after tough training, or for getting in work as you overcome an injury. You’ll also accumulate a lot of time under tension, which will help build muscle mass.

Add more weight if you want to train explosive or maximal strength. Just set your distance, load up the sled, then push as hard or as fast as you possibly can.

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BOOTCAMP RX AND CROSSFIT CLASS: 

Partner WOD
GIRLS, GIRLS, GIRLS… Bootcamp Style !

Team Jackie
1000m Row (each partner rows 500m)
50 DB Thrusters (30/20)
30 Pullups (sub ring rows)

Team Elizabeth
21-15-9
KB Squat Cleans (55/35)
Dips (ring, bar, box)
Team Annie
50-40-30-20-10
DUs (sub double the amount of singles)
Abmat Situps

Team Karen
150 Wallballs (20/14)

 

MyZone: Sprint/ Red for each wod – rest while partner works

Partners split work, each partner does half of the reps
Can complete in any order
Score = TOTAL TIME for all 4 workouts… one running clock, amount of rest is up to the team!

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