CrossFit Showdown – CrossFit
Wednesday Mindset
Abraham Lincoln
“A house divided against itself cannot stand.”
Unity is crucial for stability and success, whether in relationships, organizations, or nations.
Warm-up
General flow 0:20-0:30 each
Grab DBs and jump rope
Jumping jacks
Spidermans
Boot straps
Line hops
DB deadlifts
DB hang cleans
Line hops
DB snatch
Burpees
Devils press
Specific Warm-Up
Double-Under
:20 High Singles
:20 Fast Singles:
:20 Alternating Feet:
:20 Single-Single-High Single
:20 Single-Single-Double
:30 Practice
Sumo Deadlift
5 Cued reps mid shin to standing
3 Cued reps mid shin with weight – go over setup
Strength
Sumo Deadlift (5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3 )
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3
Metcon
Backhanded (AMRAP – Rounds and Reps)
[AMRAP 12]:
3 Rounds:
50 Double Unders
25 Double Dumbbell Deadlifts
Directly Into…
Max Rounds:
25 Double Unders
2-4-6-8-10…Devil’s Press
Dumbbells: (50/35)’s
scale to 75 single unders
Accessory
Posterior Pump (Checkmark)
Posterior Pump
[PART A]
3 Sets:
10 Pausing Single Leg Hip Thrusts (Each Leg)
