CrossFit Showdown – CrossFit
Thursday Mindset
Isaac Asimov
“A subtle thought that is in error may yet give rise to fruitful inquiry that can establish truths of great value.”
Even mistaken ideas can lead to valuable discoveries if they prompt deeper questioning and exploration.
Warm-up
General Flow
0:30 Easy Bike
0:20 Downward and Upward Dogs
0:20 Childs Pose
0:20 Scorpions
0:30 Moderate Bike
0:20 Arm Circles
0:20 Arm Wraps
0:20 Scap Push Ups
0:30 Hard Bike
0:20 Straight Leg Sit Up
0:20 Hollow Body Rocks
0:20 V-Ups
Specific Warm-Up
Pull Up + Toe to Bar
0:15 Dead Hang
0:15 Scap Pull Ups
0:15 Top of Pull Hold
Scale to top of ring row hold
5 Jumping Negatives
Scale to ring row negatives
3 Strict Pull Ups
10 Kip Swings
5 Kipping Pull Ups
3 Kipping Leg Raises
3 Toes to Bar
Primer
2 Strict Pull-ups
:20 Bike Erg @ Hard Effort
4 Pull-ups
:20 Bike Erg @ Hard Effort
4 Toes to Bar
Metcon
Birds of a Feather (Calories)
On the 1:30 x 6 Rounds:
5 Strict Pull-ups
Max Calorie Bike Erg
Rest 3 Minutes
On the 1:30 x 6 Rounds:
7 Pull-ups
Max Calorie Bike Erg
Rest 3 Minutes
On the 1:30 x 6 Rounds:
9 Toes to Bar
Max Calorie Bike Erg
Finisher
Gun Show (Checkmark)
Gun Show
[PART A]
3×10 Double Dumbbell Row
[PART B]
3×15 Dumbbell Curls
Rest 1 Minute Between Sets
