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.
If you want to add a twist, you can have try to land on 200m.
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
