CrossFit Showdown – CrossFit
Saturday Mindset
Napoleon Hill
“Fears are nothing more than a state of mind.”
Fear is a mental barrier that can be overcome by changing your perspective and mindset.
Warm-up
Rowling partner warm up
3 Rounds each partner
Both partners try to land exactly on 100m
Combine the difference of each partner, and thats how many burpees the team has to do.
CT Barbell Flow :15 – :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Specific Warm-Up
Push Press
5 Cued Dip and hold
5 Cued dip and drive
5 Cued Dip and press
5 push press
Back Squat
5 Goodmornings
3 Cued back squats
“Squat and hold”
3 Cued back squats with the tempo
Strength
Back Squat (5-7 Building Sets of 3 Reps (5 Second Negative))
In a 12:00 Window
5-7 Building Sets of 3 Reps
* 5 Second Negative
* Aim to Increase Weight From 7/26/24
Metcon
Smoke on the Water (Time)
1 Round:
21 Push Press
21 Front Squats
1,000/900 Meter Row
3 Rounds:
7 Push Press
7 Front Squats
1,000/900 Meter Row
7 Rounds:
3 Push Press
3 Front Squats
Barbell: (95/65)
Time Cap: 18 Minutes
