The 40 yd dash. This is one of the numbers that makes NFL scouts drool over a draft prospect. It is a great overall measurement of speed, power, and acceleration. You will hear us emphasize hip power over and over again, and this is where the rubber meets the road. The power and speed that we work to develop with KB swings, olympic lifts, and box jumps transfers directly to a fast 40 yd dash time. This is also a great way to test our progress. We love to see results and we will periodically test benchmark movements, events, workouts, etc. so that we can see how far we’ve come.

WOD:

Form running

Speed drills

40 yd dash for time

We like to be flexible and improvisational from time to time. The Breakfast Club today was a perfect time for a great partner WOD. Lee brought in her friend Mary, Mary brought in her friend Jenni, and Jodi brought in her husband Drew. We borrowed a workout that Shondra and I did while visiting CrossFit Amarillo (http://www.crossfitama.com).

Partner WOD:

Buy In: 40 Burpees (both partners working together)

Then with only one partner working at a time:

75 Abmat Situps

150 Box Jumps (16″/20″)

200 KB Swings (35#/55#)

Reps may be completed in any order, in any number of sets, the best way that you can come up with…

Cash Out: 400m Run (Must be completed together)

Enjoy!