CrossFit – Thu, Aug 29
Thursday Mindset
Warm-up
General flow 0:20-0:30 each
- Bend and reach
- Samson (right)
- Samson (left)
- Scorpions
- Tall plank
- Downward dog
- Up down planks
- Lunge + reach
- Cossack squats
- Tempo push ups
- Hollow rocks
- Push ups
- Sit ups
Specific Warm-Up
Strict Pull Up
- :10 dead hang
- 2 set of 10 scap pull ups
- 5 Scap refraction + elbow flexion
- 3 Jumping eccentric pull ups
- Sub to ring rows if needed
- 3 Workout movements
Bike Cadence Warm-up
- :20 :30 each
- 80-84 RPM (easy to moderate pace)
- 85-90 RPM (moderate to tough pace)
- 90-94 RPM (really hard)
Primer
- 200m Bike Erg Moderate
- 1 Strict Pull-up
- 2 Push-ups
- 3 Sit-ups
Metcon
Time Lord (Time)
AMRAP 30:
50 Strict Pull-ups
100 Push-ups
150 Sit-ups
Every 2 Minutes [Starting at 0:00]:
500 Meter Bike Erg
Accessory
Gun Show (Checkmark)
Gun Show
3 Super Sets:
20 Dumbbell Chest Flyes
20 Dumbbell Tricep Kick Backs
Rest 1 minute between Super Sets
Johann Wolfgang von Goethe
“Difficulties increase the nearer we get to the goal.”
Challenges often become more intense as you approach your goals, but they are a sign that you’re getting closer.