CrossFit Showdown – CrossFit
Warm-up
General Flow
Grab wallballs + light plate
0:30 Spiderman
0:30 downward + upward dog
0:30 pigeon (right)
0:30 pigeon (left)
Partner general warm up
Round 1
P1: Bike
P2: 0:20 Plate squat hold + 0:20 “drive the bus” with plate
Round 2
P1: bike
P2: 0:20 Plate Ground to overhead + Plate squat (hold on chest)
Round 3
P1: bike
P2: 0:20 Plate squat (hold out with arms parallel)
Specific Warm-up
3 medball deadlift
3 medbal front squat
3 medball shoulder press
3 medball thrusters
3 wallballs
Front Squat
3 cued ¼ Squat & Hold
Focus on high elbows in set up and hold
3 cued Squat & hold
Focus on high elbows throughout the rep and in the bottom position
1 Cued lightweight rep
Focus on elbows high throughout the rep
1 Cued lightweight rep
Focus on hips initiating the squat
1 Cued lightweight rep
Strength
Front Squat
Max Repetitions of Front Squats @ 80%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/12/24)
Metcon
Switching Gears (Calories)
[TEAMS OF 2]:
On the Minute x 14 [7 Rounds]:
Minute 1: 20 Wallballs (20/14)
Minute 2: Max Bike Erg Calories
* Partners Start On Separate Stations
* Score Total Bike Calories