I came across this portion of the interview which described what would be a great CrossFit WOD. See if you agree.
You can read the entire interview here (WFS): http://www.atlargenutrition.com/elli..._interview.php
AtLarge: You spend a couple of chapters describing and promoting metabolic conditioning for football. I particularly like your thoughts on the topic and would like you to briefly describe it here.
Ellington Darden: Metabolic conditioning is what happens when you combine muscular strength and cardiorespiratory endurance into a single workout. It’s like pre-exhaustion, not for 2 minutes, but for 12 minutes. The key is being able to move from one exercise to the next with little rest in between. Here’s a starter routine that we used to get football players’ attention. It involves sprinting for the lower body, alternated with chins and dips for the upper body.
First, you need a place to sprint at least 50 yards. Second, you need a horizontal bar for chins and parallel bars for dips. We had a Nautilus Multi-Exercise machine with which you could do chins and dips, and we moved it into a large parking lot. Fifty yards away, we placed a cone on the ground.
The goal was to sprint down and back (100 yards) 12 times. Each sprint took 20 seconds or less. After the first sprint, the athlete went immediately into chinups: as many as he could do, in good form, for 40 seconds.
Then, he sprinted again, down and back, in 20 seconds or less. He immediately did dips, as many as possible in 40 seconds.
Note: If an athlete couldn’t do normal chinups and dips for the required 40 seconds, he continued doing them in a negative-only manner. In other words, he used a bench or chair to climb into the top position where he then lowered himself slowly by using only his arms.
So that was the cycle: 20 seconds of sprinting followed by 40 seconds of chinning; then 20 seconds of sprinting followed by 40 seconds of dipping. Two minutes of activity that would quickly raise your heat rate to 180-200 beats per minute!
And the goal was to repeat that two-minute cycle six times, for a total of 12 minutes.
Simple, right – WRONG!
Even our best-conditioned athletes could not finish . . . the first time they tried it. Most of them would make it through five or six minutes. A few could achieve nine or ten.
But after three or four sessions, most of them could continue for the entire 12 minutes.
I’ll tell you, the athletes that accomplished this goal, all progressed into their football training in the best-possible condition. It was amazing.
The above metabolic-conditioning cycle, with a little creativity, is something that could be adapted to an entire football team. When that happens, look out.