26.2 CrossFit – CrossFit
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
Warm-up
3 Minutes of Cardio (No Measure)
Bike, run 400M, jump rope, crossfit warm up……
CF warm up (No Measure)
Sampson Stretch
10 Steps walking lunge
10 Overhead Squat
10 GHD Sit-ups
10 Back extensions
10 Pull ups
10 Ring dips
SKILL
Metcon (No Measure)
4 Burpee Jumping Pull-Ups, 10 Sit-Ups, 8 DB Strict Press
2 Burpee Jumping Pull-Ups, 5 Sit-Ups, 4 DB Strict Press
The skill today is a modification option
Metcon
Soup sandwich (Time)
For Time:
10 MU, 50 Sit-Ups, 25 HSPU
8 MU, 40 Sit-Ups, 20 HSPU
6 MU, 30 Sit-Ups, 15 HSPU
4 MU, 20 Sit-Ups, 10 HSPU
17-25 min
Try to be patient in the swing to minimize catching low. This will reduce the extra press out of the dip.
The low catch in the dip will affect the press in the Handstand Push-Up.
For the sit-up, try to keep the chest tall when in the top position vs. collapsing forward.
Be smart with set choices on the MU and HSPU. Going to failure will add a lot of time to rest periods.
If you think 7 consecutive reps is a number that you can do, but will be hard, do 4, and figure out a plan from there.
You will save more time than you think, even if it feels slower in the moment.
Aerobic Literacy
Hitting the Skids (LT) (Time)
3 sets
300M slower than your 1 mile pace, 100M easy jog
300M at your 1 mile pace, 100M easy jog
300M faster than your 1 mile pace 100M jog
100M walk between sets
