CrossFit – Wed, Sep 18
Wednesday Mindset
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
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.