MoJo taking off.

Sprinting is one of the most innate movements a human can do. From the earliest moments of homo sapien’s existence, sprinting short distances was probably one of our most fundamental survival skills. We required very short-duration outputs of peak power during fights and sprints (to chase, or flee, an opponent or animal). In other words, we are wired for short hard bursts. This need for short-duration explosivity directly carries over into ball sports, combat sports, and hazardous duty occupations such as law enforcement, fire fighting, and the military. And, of course, fitness. CrossFit fitness.

Every one knows a recreational runner. Most people know a long distance runner. There are a lot of them. Not so many recreational sprinters though. When was the last time you met someone and they said they ran marathons or 10ks or cross country? Now, when was the last time you met someone who ran 400m sprints or 800s or 100s or 40m? Why? Well, one reason is that sprinting is hard. Kind of like O-lifting is hard. Another reason is that there is actually quite a bit of technique involved. Kind of like O-lifting. Another is that sprinting is completely misunderstood in favor of low output/low result exercise. Sounds like O-lifting again. Getting the picture? The similarities go deeper and are very physiological.

Sprints are an explosive, power based movement that need to be trained in intervals. As they do not make use of the oxidative pathway for energy, plenty of rest should be given between repetitions for maximum output. Approach sprints as you would very heavy lifts. Don’t try to turn them into a metcon style WOD.


Work up to a max triple in the front squat.


30, 25, 20

Wallball 20/16#

Box jump

Double Unders

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