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Mental Toughness

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CrossFit Coldwater – CrossFit

Warm up for long days (No Measure)

-Row/Run 500m

-5 min Foam Roll

-Begin Specific Warm Up 10 mins after class

Warm-up (No Measure)

3 rounds

10 single arm KB Sumo Deadlifts each arm

20 PVC Thrusters


This should be a set your pants in fire and go hard for 15 minutes kind of a workout. Nothing complicated or tricky, just work capacity. You should experience a very deep metabolic burn today. We don’t have these days often, but when we do it is an opportunity for you to see how strong your body really is. Embrace the suck today, once the pain fades the feeling is amazing. If you are not comfortable venturing into the pain cave yet, please let your coach know and treat this like any other workout.

If you’re feeling bold… let’s have some fun

Metcon (AMRAP – Rounds and Reps)


100 Plate Jumps to 10lb plate

50 Walking Lunges

15 Russian KB Swings

Cash Out

Rest 5 mins after metcon then..

Metcon (AMRAP – Reps)

Tabata burpees

Score is total reps

Cool Down

Cool Down Run/Row Foam Roll (No Measure)

Run/Row 500 50% effort


Foam Roll each area:

Lower Legs


Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder