Soup Sandwich

26.2 CrossFit – CrossFit

“Don’t bunt. Aim out of the ballpark.” – David Oglivy


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


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


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

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