CrossFit Showdown – CrossFit
Monday Mindset
William Saroyan
“Good people are good because they’ve come to wisdom through failure. We get very little wisdom from success, you know.”
Wisdom is often born from overcoming failures; each setback is a lesson that shapes a wiser, stronger person.
Monday Mindset
General Flow 0:20 Each
High Knees
Butt Kicks
Leg Swings (Front and Side)
Arm Circles
Good Mornings
Spidermans
Scorpions
Downward Dog
Plank Hold
Scapular Shrugs
Push-Ups
Vertical Jumps
Air Squats
Specific Warm-Up
Power Clean
3 Barbell high pulls
3 Barbell muscle cleans
3 High hang power cleans
3 Hang power cleans
3 Power cleans
Bench Press
3 Cued empty bar bench press
3 Cued empty bar bench press
3 Empty bar bench press with tempo
Strength
Bench Press (5×7 with 5-second negative)
5-7 Sets [Climbing]:
3 Bench Press
* 5 Second Negative
* Aim to Increase Weight From 8/12/24
Metcon
Over When It’s Over (Time)
For Time:
60 Power Cleans (135/95)
120 Push-ups
180 Air Squats
* Partition However You’d Like
Time cap: 18 minutes
Finisher
Banded Bicep Curls (Checkmark)
100 Banded Biceps Curls
