Month: July 2017

July 30, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Jerk (6×2 Working up to a heavy double) Dumbbell Single Leg Deadlift (6 x 5) Use two dumbbells.5 Each leg. Superset with jerks. Backhoe (Time) 5 rounds for time. 8 Hang power cleans 95/65 8 Push Press (Same) 8 round trips of 20′ forward, 20′ backward running Metcon (AMRAP…

July 29, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 10 minutes working up to a challenging clean and jerk Snowcapped (Time) 4 Rounds 7 Power clean 155/105 40′ racked kettlebell lunge -one arm- 53/35 40′ bear crawl 20 wall balls 1 min restThese power cleans should be a bit heavier than what you would normally…

July 28, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Front Box Squat (5×3 @70-80%) Below Parallel, about 2-3 inches from your bottomed out position.Same weight, or heavier, than monday. Weighted Pull-ups (5×5) Vodka on the Rocks (AMRAP – Rounds and Reps) 6 Minute AMRAP 6 Thrusters 95/65 12 Russian KBS 70/55 Metcon (AMRAP – Rounds and Reps) Optional…

July 27, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 10 minutes working up to a challenging 3 rep overhead squat out of the rack Big Wheels, Small Ego (Time) 4 Rounds 8 Overhead Squats 135/95 10 Box Jumps 30/24 12 Toes to bar 50 Double unders 1 minute restChoose an overhead squat weight that is…

July 26, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Front Box Squat (6×2 @70-80%) Below Parallel, about 2-3 inches from your bottomed out position.We’re at the halfway point with these movements. The Front Box Squat should feel much more comfortable, and now its time to start stepping up the weight with volume. Weighted Pull-ups (6×4) You should feel…

July 23, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Spend 8 minutes working on handstand progressions, strict handstand push ups, or handstand walking. Wittman (Time) Seven rounds: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26,…

July 22, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Perform 3 sets of hollow rocks, use a variation that will allow you to do 30-60 seconds. Front Box Squat (7×1 70-80%) Below Parallel, about 2-3 inches from your bottomed out position. Weighted Pull-ups (7×3 ) Small Town Girl (Time) 6 Rounds 10 Goblet Squats 70/55…

July 21, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 10 minutes working up to a challenging bench press for 3 reps Flippen Malarky (Time) 6 Rounds 8 Push Press 95/65 8 Knees to elbows 12 RKBS 70/55 8 Bootlegger Burpees 15′ 1 Minute Rest

July 20, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Deadlift (5×3 Increase each set) Ring Dips (5×5 Superset these with DL.Add weight if possible.) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon (Time) Optional ‘Cash Out’: 10 toes to bar, 200m run, 3 rounds

July 19, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Front Box Squat (5×3 60-70%) Below Parallel, about 2-3 inches from your bottomed out position. Weighted Pull-ups (5×5 Same weight across) Sickle and Hammer (AMRAP – Rounds and Reps) 7 Minute AMRAP 8 Hang Power Snatches 95/65 16 Wall Balls 20/14The first round of hang power snatches should be…