CrossFit Showdown – CrossFit
Monday Mindset
Confucius
“Choose a job you love, and you will never have to work a day in your life.”
When you find passion in your work, it no longer feels like a chore but becomes a fulfilling part of your life.
Warm-up
General Flow + Jump rope prep
0:20 Downward dog
0:20 Spiderman
0:20 Scorpion
0:20 Arm circles
0:20 Up and downs
0:20 Bunny hops
0:20 High jump singles
0:20 Low jump singles
0:20 Single – single – double
0:20 Double unders
CT Barbell Flow :15 – :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Specific Warm-Up
Clean
3 High hang power cleans
3 Low hang power cleans
Thrusters
3 Front squats
3 Push press
3 Cued thrusters
3 Thrusters
Strict Press
2×3 cued reps
Strength
Strict Press (5-7 Building Sets of 3 Reps (3 second pause))
In a 12:00 Window
5-7 Building Sets of 3 Reps
* 3 Second Pause
* Aim to Increase Weight From 7/29/24
Metcon
Dime a Dozen (AMRAP – Rounds and Reps)
AMRAP 12
9 Hang Power Cleans
6 Thrusters
30 Double Unders
Barbell: (115/85)
45 single unders
Accessory
Shoulders (Checkmark)
[PART A]
3x 10 Seated Dumbbell Arnold Press
Rest 1 Minutes Between Sets
[PART B]
100 Banded Pull Aparts
