MB Run Workout - Inspired by XFit Ballantyne

Below is a workout I had a client of mine work through early Monday morning.  I'll probably do a version of this one on my own later in the week.  I took a Workout of the Day (med ball run drill) I found on CrossFit Ballantyne's website last week (www.s3endurance.com) and made some slight changes to it (lessened the rest duration, changed the number of working rounds, and modified one of the exercises), thereby perfectly suiting it to my client's needs and abilities.  You, too, can do this on your own.  Find a CrossFit or other workout website, take workouts you like, and make them your own by swapping out or modifying exercises, changing rep/ set schemes, using different equipment, etc.

(Required Equipment: Medicine Ball, Plyo Box, Barbell (or Handled Resistance Band)

WARM-UP:

3 Rounds -

*30 sec. x Ankle Hops (hands interlaced overhead, tiny hops with your ankles, line arms up with ears)

*20 sec. x Double Hand Plank Hop (in plank, hop hands 1-2 in. off floor simultaneously)

*20 sec. x Double Foot Plank Hop (in plank, hop feet 1-2 in. off floor simultaneously)

*30 sec. x Ankle Hops

*20 sec. x All 4s Plank Hop (in plank, hop both hands and both feet 1 -2 in. off floor simultaneously)

MB SPRINTS:

8 Rounds -

*100 m Med Ball Sprint (sprint w/ MB held centered chest-high)

*10 x Jumping Slam Ball (w/ MB hanging down b/w legs in straight arms, squat and touch MB to floor, then jump up w/ MB finishing overhead)

*10 x Med Ball Plank Jack (in plank w/ hands atop MB, jumping jack legs in and out; challenge: substitute MB Plyo Push-Up here (what actual S3 Ballantyne XFit WOD assigns) (MB Plyo Push-Up = in plank w/ hands atop MB, hop hands off of ball onto either side of it, perform a push-up (sternum hits ball), push-up and hop hands back up onto MB)

-30 sec. Rest b/w Rounds

TRIPOD SPRINTS:

1. Tripod Sprint: 3 x Sprint ~100m (50m there/ 50m back) (exactly ONLY 10 sec. rest b/w ea. of 3 sprints)
2. 6 Round Tabata: Pendulum (challenge: add in push-up every 4 leg swings)(in pike plank, lift one leg directly out to side until parallel to floor, hop it back in and switch legs, repeat quickly)
3. Tripod Sprint
4. 6 Round Tabata: Square Broad Jumps (broad jump forward, then lateral jump to the R, then bkwd. broad jump, then lateral jump to the L, back to broad jump forward, repeat; switch clockwise and counterclockwise direction of jumps with each round of tabata)
5. Tripod Sprint
6. 6 Round Tabata: Uneven-Hands Burpee (perform push-up w/ one hand in front of the other, hop in, stand and jump up; switch lead hand w/ every rep)
7. Tripod Sprint

FINISHER:

60-50-40-30-20 sec. x 

*Hold 45 lb. Barbell Overhead OR (modification: Stand On Band w/ Hands overhead (elbows straight)) (challenge: load up barbell with weight!)

*Back-Ups + Twist-Twist (@high plyo box; hips on corner of box and upper body hanging off w/ hands on head (partner holds legs), lift torso up until in line with legs and parallel to floor, twist R and L, then return down to hanging position)