That is good stuff, although I do not like burpees and am not sure what a Litvi sprint is. This past year I started exercising with my girls and when it was my turn I would do some short sprints I had one where I would sprint, pick them up and carry them back to the starting line, etc... , they loved it. That kind of stuff, like pushing a sled, has always tested my conditioning more than anything else.
I think my calf is almost 100% now, it has been almost 5 weeks and I dont even think about it at all.
So what I should do is ride a bike or swim and hit crossfit 2-3 times a week. Then move back into the lifting regimen, that sounds like a great idea.