CrossFit Showdown – CrossFit
Friday Mindset
Henry Van Dyke
“Be glad of life because it gives you the chance to love, to work, to play, and to look up at the stars.”
Appreciate life for the opportunities it offers to experience love, purpose, joy, and wonder.
Warm-up
Grab a set of light DBs
Alternating worlds greatest
Pigeon (right)
Pigeon (left)
Bootstraps
Goodmornings
Tempo air squats
Alternating lunges
Quick ups
Single DB front squats
Step back step up burpees
Double DB front squats
Step back jump up burpees
Double DB lunges
Jump back jump up burpees
Specific Warm-Up
Front Squat
3 cued ¼ Squat & Hold
3 cued Squat & hold
3 Cued lightweight rep with tempo
Strength
Front Squat (5-7 sets of 3 with a 5-second negative)
5-7 Sets [Climbing]:
3 Front Squats
* 5 Second Negative
* Aim to Increase Weight From 8/16/24
Metcon
Toasted Buns (AMRAP – Reps)
5 Rounds:
10 Dumbbell Front Squats
15 Burpees
Directly Into….
150′ Dumbbell Walking Lunge
Dumbbells:(50/35)’s
Time Cap: 18 Minutes
Finisher
Posterior Pump (Checkmark)
On the Minute x 8:
Minute 1: 15 Russian Kettlebell Swings
Minute 2: 5/5 KB RDLs
