CrossFit Showdown – CrossFit
Monday Mindset
Louise Hay
“The thoughts we choose to think are the tools we use to paint the canvas of our lives.”
Your mindset shapes your reality; choose positive and empowering thoughts to create a life you love.
Warm-up
General Flow 0:20 each
Easy Bike Erg
Arm Circles
Knuckle Draggers
Active Spidermans
Bootstraps
Moderate Bike Erg
Plank-to-Push-Up
Mountain Climbers
Inchworms
Hard Bike Erg
Air Squats
Burpees
CT Barbell Flow :15 – :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Specific Warm-Up
Power Clean
3 Hang hang power cleans
3 Power cleans
3 Push press
3 Push jerks
Strict Press
Rack barbells
[Add lightweight]
1 cued rep per person
Strength
Strict Press (5-7 sets of 1 rep)
12:00 for 5-7 sets of 1 strict press
Primer
Load workout workout weight on barbells
Primer
5/4 Calorie Bike Erg
3 Power Cleans
5/4 Calorie Bike Erg
3 Push Jerks
Metcon
Taskmaster (AMRAP – Rounds and Reps)
AMRAP 15
15/12 Calorie Bike Erg
9 Power Cleans
15/12 Calorie Bike Erg
9 Push Jerks
Barbell: (135/95)
Accessory
Reverse sled (Checkmark)
5:00 reverse sled drag
