Crossfit Garage – CrossFit

View Public Whiteboard


400-meter Sammich (Time)

2 Rounds:

400m Run @ moderate pace (60-70%)

30 Air Squats

20 Burpees

400m Run @ fastest pace

20 Push-ups

30 Sit-ups

Bright Spot

400m Run (Time)

Max Effort 400m Run



Intended Response

The running portion of this workout is to allow us to become more aware of how we pace ourselves, and determine what moderate pace versus as-fast-as-possible looks like. We should deliberately run the first 400-meters each round slower than the second. Focus on sound, complete movement for the body weight exercises (below parallel air squats, chest touches ground for push-ups/burpees, torso passes hips on the concentric (or ‘up’) portion of sit-up)

Goal: 12-18 minutes (depending on run times)

Previous PostNext Post