CrossFit – Mon, Aug 26

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

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