CrossFit Showdown – CrossFit
Thursday Mindset
Johann Wolfgang von Goethe
“Difficulties increase the nearer we get to the goal.”
Challenges often become more intense as you approach your goals, but they are a sign that you’re getting closer.
Warm-up
General flow 0:20-0:30 each
Bend and reach
Samson (right)
Samson (left)
Scorpions
Tall plank
Downward dog
Up down planks
Lunge + reach
Cossack squats
Tempo push ups
Hollow rocks
Push ups
Sit ups
Specific Warm-Up
Strict Pull Up
:10 dead hang
2 set of 10 scap pull ups
5 Scap refraction + elbow flexion
3 Jumping eccentric pull ups
Sub to ring rows if needed
3 Workout movements
Bike Cadence Warm-up
:20 :30 each
80-84 RPM (easy to moderate pace)
85-90 RPM (moderate to tough pace)
90-94 RPM (really hard)
Primer
200m Bike Erg Moderate
1 Strict Pull-up
2 Push-ups
3 Sit-ups
Metcon
Time Lord (AMRAP – Rounds and Reps)
AMRAP 30:
50 Strict Pull-ups
100 Push-ups
150 Sit-ups
Every 2 Minutes [Starting at 0:00]:
500 Meter Bike Erg
Accessory
Gun Show (Checkmark)
Gun Show
3 Super Sets:
20 Dumbbell Chest Flyes
20 Dumbbell Tricep Kick Backs
Rest 1 minute between Super Sets
