CrossFit Showdown – CrossFit
Friday Mindset
Jonas Salk
“Intuition will tell the thinking mind where to look next.”
Trust your intuition as it can guide your logical thinking toward new insights or solutions.
Warm-up
General Flow 0:20 each
Grab DBs
Arm circles
Arm wraps
Truck twists
Quad pulls
Knuckle draggers
Plank hold
Downward dog
Hollow hold
Scorpions
Suitcase hold (right) (one DB by the side)
Suitcase hold (left) (one DB by the side)
Single leg V ups
Farmers hold (both DBs by the sides)
Look for athletes to roll the shoulders back and down
Sit ups
Farmers carry
Specific Warm-Up
Double Unders
:20 High Singles
:20 Fast Singles:
:20 Single-Single-High Single
:20 Single-Single-Double
:30 Practice
Toes to Bar
:10 dead hang
:10 scap pull ups
3 Jump to hollow
3 Jump to hollow and arch
5 Press away kip swings
5 Hanging knee tuck
5 Full TTB or modification
Primer
Down and back turf Farmers Carry
15 Double Unders
5/4 Calorie Bike Erg
5 Toes to Bar
Metcon
Gas Pedal (AMRAP – Reps)
[Buy-In]:
200 Meter Farmers Carry
4 Rounds:
60 Double Unders
30/24 Calorie Bike Erg
15 Toes to Bar
[Cash-Out]:
200 Meter Farmers Carry
Dumbbells: (50/35)’s
Time cap : 30 Minutes
24/18 Calorie Assault/Echo Bike
Accessory
Running (Checkmark)
Aerobic Capacity
Every 5 Minutes x 4 Rounds:
800 Meter Run
* RPE 5-6