CrossFit Showdown – CrossFit
Wednesday Mindset
David Seamans
“We cannot change our memories, but we can change their meaning and the power they have over us.” – While you can’t alter the past, you can change how you perceive and are affected by it.
Warm-up
Row Warm Up
Tabata Row Warm Up
4 Rounds of 0:20 on / 0:10 off
The goal is to build effort each round, ending with a tough effort 0:20.
General Flow
0:30 Pigeon (right)
0:30 Pigeon (left)
0:30 Samson (right)
0:30 Samson (left)
0:20 Body Weight good mornings
0:20 Scorpions
0:20 Glute bridge
0:20 Bend and bows
0:20 Split squats (each side)
Specific Warm-Up
Step Up
0:20 Step downs (each side)
0:20 Alternating step ups
0:20 DB alternating step ups
Deadlift
Add light load
3 Cued reps hips to above knee
3 Cued reps above knee to mid shin
3 Cued reps mid-shin to standing & pause on the way up
Strength
Deadlift (5-7 Building Sets of 3 Reps (3 Second Pause at the knees on the way up))
In a 12:00 Window
5-7 Building Sets of 3 Reps
* 3 Second Pause at the knees on the way up)
* Aim to Increase Weight From 7/31/24
Metcon
9/11 (Time)
2,001 Meter Row
110 Dumbbell Box Step-ups (20″)
Dumbbell: (50/35)
Time Cap: 20 Minutes
This workout is in honor of all the men, women, and families who were impacted by the tragedy of 9/11. Today we will grind through a longer hero workout remembering all the lives we have lost and the heroes who risked/gave their lives to save others. When the going gets tough, lean into the meaning behind this workout and see if you can dig even just 1% deeper.
Accessory
Lethal Legs (Checkmark)
5 Super Sets:
20 Seconds Standing Bike Erg
20 Air Squats
Rest 1 Minute Between Super Sets
