CrossFit Showdown – CrossFit
Tuesday Mindset
Aristotle
“Well begun is half done.”
Starting something with careful planning and effort makes the rest of the task much easier to complete.
Warm-up
General Flow
0:20 childs pose
0:20 scorpions
0:20 downward dog
0:20 prone snowman
0:20 inchwoms
0:20 bootstraps
Bike + DB flow
0:20 bike
0:20 alt. DB deadlift
0:20 alt. DB hang clean
0:20 bike
0:20 push press (right)
0:20 push press (left)
0:20 bike
0:20 DB snatch
Specific Warm-Up
Pull Up Flow
:10 Scap pull ups
:10 Kips
2x :10 Kip swings
5 Jumping negative pull ups
3 Pull ups or workout mod
Strict Press
3 Cued reps with pause
Focus on chin back first.
3 Cued reps with tempo (count down 5 seconds)
Focus on “cylinder of strength” + Squeezed legs, butt, & stomach.
Strength
Strict Press (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 7/22/24
Metcon
Going Down Swinging (Time)
On the 3:00 x 6 Rounds:
12 Pull-ups*
600/540 Meter Bike Erg
12 Dumbbell Snatches (70/50)
Rx+ 12 Chest to Bar Pullups
Score = slowest round
15/12 Assault Bike/Echo Bike calories or 1:15 time cap
Accessory
Core (Checkmark)
Killer Core
3 Giant Sets For Quality:
5 Strict Toes to Bar
10 V-Ups
20 Sit-ups
Rest 2 Minutes Between Giant Sets
