CrossFit Showdown – CrossFit
Friday Bright Spots
What’s your bright spot?
Friday Mindset
Anne Frank
“How wonderful it is that nobody need wait a single moment before starting to improve the world.” – You can start making a positive impact on the world immediately, without waiting for the perfect time or situation.
Warm-up
General Flow
0:30 Jog in Place or Row
0:30 Bodyweight Squats
0:30 Glute Bridges
0:30 World’s Greatest Stretch (each side)
0:30 Cossack Squats (alternating sides)
0:20 Air Squats with 3-Second Pause at the Bottom
0:20 Lateral Band Walks (each direction)
0:20 Jumping Jacks
0:20 Arm Circles (small to large, forward and backward)
Empty Barbell Complex (15-20 seconds each):
Good Mornings
Back Squats
Press & Reach
Front Squats
Specific Warm-Up
KB Swing Prep
:20 Alternating Single Leg Deadlifts
:20 Kettlebell Deadlifts
:20 KB Hip Hinge & Pop
:20 KB Russian Swings
:20 KB American Swings
Back Squats
3 Back squats
3 Back squats with a pause at parallel on the way up
Strength
Back Squat (5-7 Building Sets of 3 Reps (3-Second Pause on the way up at parallel))
In a 12:00 Window
5-7 Building Sets of 3 Reps
* 3 Second Pause on the way up at parallel
* Aim to Increase Weight From 8/2/24
Metcon
Same Old Story (AMRAP – Reps)
On the Minute x 15:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Wallballs (20/14)
Max Kettlebell Swings (70/53) in time remaining
Accessory
Durability (Checkmark)
For Quality:
400 Meter Farmers Carry @dumbbell(50/35)’s
