CrossFit Showdown – CrossFit
Monday Mindset
Mindset (Checkmark)
Thomas Edison
“Genius is one percent inspiration and ninety-nine percent perspiration.”
Success requires consistent, hard work; ideas are important, but effort and perseverance are what bring them to life.
Warm-up
General flow 0:20 each
Bend and reach
Bootstraps
Bike
Scorpions
Spiderman
Bike
Tall plank
Tempo push ups
Bike
Lunge + reach
Up down planks
Bike
Air squats
Push ups
Specific Warm-Up
Wall balls
5 medball squat (focus on gripping the ground)
5 medball push press (focus on timing of the hips and legs, extending then pressing)
3 Medball thruster (Focus on squat mechanics, and gripping the ground)
5 Wall balls
Bench Press
3 Tempo empty bar bench press
3 empty bar bench press
Focus on “breaking” or “snapping” the bar throughout the movement.
Strength
Bench Press (5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3 )
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3
Metcon
Party Foul (Time)
“Party Foul”
For Time:
120 Wallballs (20/14)
120/100 Calorie Bike Erg
* Partition As Needed
Time Cap: 18 Minutes”
Rx+
150 Wall Balls, @wallball(20/14) to 10/9 ft
*15/12 Calorie Echo Bike every time you break
Accessory
Leg Accessories (Checkmark)
4 sets of:
8 Goblet Box Pistols (R)
8 Goblet Box Pistols (L)
Rest 1 minute Between Rounds
