Friday 7/28/17


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, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
Seven (7) is a lot of rounds, so have a strategy for counting reps. Start this one off slowly and then figure out your pacing after the first few rounds. Breaking up the kettlebell swings, and dropping from the top of the cleans often will pay off in in the later rounds. Avoid resting between movements and opt to rest in the middle of the sets more often. Keep an upright torso on the kettlebell swings to prevent the lower back from being taxed more than necessary. Rebounding box jumps are not recommended unless you are planning on competing and you are spending plenty of time mobilizing your ankles. This is a Hero workout so plan on it being challenging!