CrossFit Showdown – CrossFit
Friday Mindset
Thomas Jefferson
“I’m a great believer in luck and I find the harder I work, the more I have of it.”
Hard work creates opportunities that others might call “luck”; success often comes to those who put in consistent effort.
Warm-up
General flow 0:20 each
400m Jog
Air Squats
Lunges (Forward and Lateral)
Dynamic Leg Swings (Front and Side)
Arm Circles
Push-Ups
Scapular Shrugs
Jumping Jacks
High Knees
Butt Kicks
Plank Holds
Bear Crawls
Specific Warm-Up
Pull-Up
0:10 Dead hang
0:10 Scap pull ups
0:10 Flexed arm hang
5 Negative pull ups
3 Strict pull ups
Back Squat
5 Good mornings
3 Cued back squats (squat and hold)
3 tempo back squats
Strength
Back Squat (5-7 sets of 1)
12:00 for 5-7 building sets of 1
Weighted Pull-ups
1-Mile Run (Time)
Max Effort 1-Mile Run
