CrossFit Showdown – CrossFit
Thursday Mindset
Tom Lehrer
“Life is like a sewer. What you get out of it depends on what you put into it.”
The effort and attitude you bring to life determine the quality of your experiences.
Warm-up
General Flow
0:30 Jog in Place
0:30 High Knees
0:30 Butt Kicks
0:30 Inchworm to Push-Up
0:20 Spiderman Stretch (each side)
0:20 Hollow Body Hold
0:20 Dead Hang on the Bar
0:20 Arm Circles (small to large)
0:20 Plank to Downward Dog
0:20 Lunge with Rotation
0:20 Glute Bridge
0:20 Pike Stretch
Specific Warm-Up
Push-Up Warm-Up
0:20 Scapular Push-Ups
0:20 Knee Push-Ups
0:20 Tempo Push-Ups (3-Second Descent)
0:20 Standard Push-Ups
Toes to Bar
Toes-to-Bar Warm-Up | Tell, Show, Do, Check
0:20 Active Hang
0:20 Hanging Knee Raises
0:20 Kip Swings
0:20 Kipping Leg Raises
0:20 Toes-to-Bar (Scaled as Needed)
Primer
100m Run
4 TTB
100m Run
4 Push Ups
Metcon
Prohibition (AMRAP – Reps)
AMRAP 20:
200 Meter Run
Max Unbroken Toes to Bar
200 Meter Run
Max Unbroken Push-ups
Accessory
Partner run (Checkmark)
Aerobic Capacity
1600m Run with a partner
