CrossFit – Fri, Sep 6

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

Primer

Down and back turf Farmers Carry

15 Double Unders

5/4 Calorie Bike Erg

5 Toes to Bar

Metcon

Gas Pedal (Time)

[Buy-In]:

200 Meter Farmers Carry

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4 Rounds:

60 Double Unders

30/24 Calorie Bike Erg

15 Toes to Bar

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[Cash-Out]:

200 Meter Farmers Carry

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Dumbbells: (50/35)’s

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Time cap : 30 Minutes
24/18 Calorie Assault/Echo Bike

Accessory

Running (Checkmark)

Aerobic Capacity

Every 5 Minutes x 4 Rounds:

800 Meter Run

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* RPE 5-6