CrossFit Showdown – CrossFit
Warm-up
Mobility
30s Chest Opener per side
30s Lat Stretch on Wall
30s Thread the Needle L
30s Thread the Needle R
30s Childs Pose
30s Downward Dog
Bike Primer
2:00 Bike erg… faster every 30 seconds
Activation
2×10 Scap Push-Ups
2×10 Plank Sholder Taps
10 Push-up to Downward Dog
Specific Warm-Up
Burpee Pull Ups
:10 Dead hang
:10 Scap pull ups
:10 Kips
2x :10 Kip swings
5 Jumping negative pull ups
3 Workout reps
Bench Press
5 Cued empty bar reps
5 cued reps with light load
Strength
Bench Press (1×10)
10:00 for 10-rep bench press.
Perform 3-5 building sets of 3-5 reps.
Perform one set of 10 unbroken bench press reps (score).
Metcon
“16 Candles” (AMRAP – Rounds and Reps)
AMRAP 16:
12 Burpee Pull-ups
60 Double Unders
30/24 Calorie Bike Erg*
*24/18 Calorie Assault Bike
Rx+ = 6 BMU
Accessory (No Measure)
Gun Show
[PART A]
3×10 Wide Grip Pull-ups
[PART B]
3 x 20 Alternating Dumbbell Curls (10/side)
Rest 1 Minutes Between All Sets
Mindset (No Measure)
Charles Darwin
“The highest stage in moral ure at which we can arrive is when we recognize that we ought to control our thoughts.”
True moral maturity involves mastering your thoughts, as they are the foundation of your actions and character.
