CrossFit Showdown – CrossFit
Wednesday Mindset
Robert McKain
“The reason most goals are not achieved is that we spend our time doing second things first.”
Prioritize what truly matters; focusing on less important tasks can delay or derail your progress toward meaningful goals.
Warm-up
General flow 0:20-0:30 each or Specified distance
Grab Light DBs
Row or Bike (2 minutes)
Air Squats
Good Mornings (Bodyweight)
Plank Holds
Leg Swings (Front and Side)
Glute Bridges
Arm circles (Big, full range of motion)
Plank Shoulder Taps
Scapular Shrugs With Dumbbells (Light weight)
Dumbbell Deadlifts (Light weight)
Dumbbell Front Squats (Light weight)
Farmer’s Walk (Light weight, 100 meters)
Specific Warm-Up
Deadlift
5 mid-shin to standing empty barbell deadlifts
With lightweight, 3 cued reps
Strength
Deadlift (5-7 sets of 1)
12:00 for 5-7 building sets of 1
Metcon
Thumb War (Time)
4 Rounds:
12 Deadlifts @weight(225/155)
6 Dumbbell Front Squats @dumbbell(50/35)’s
Directly Into…
200 Meter Farmers Carry*
[Every Break During Carry]:
6 Dumbbell Front Squats
Accessory
Bike erg (Calories)
Lactate Threshold
8 Rounds:
2 Minute Bike Erg (RPE 5-6)
1 Minute Rest
Rounds 1-2: Damper 5
Rounds 3-4: Damper 6
Rounds 5-6: Damper 7
Rounds 7-8: Damper 8
