CrossFit Showdown – CrossFit
Warm-up
General flow :20 each
Grab PVC pipes
PVC pass through
Quad pulls
Knuckle draggers
PVC around the worlds
Spider man
Scorpions
PVC snatch grip press
Air squat
Downward dog
PVC overhead squat
High knee
Butt kicks
100m run
Specific Warm-Up
Power Snatch
5 Snatch dip + drive
5 Snatch deadlift + shrug
5 Snatch high pull
5 Snatch land
5 Snatch drops
2’’, 4’, 6’
3 Cued Snatch
STRENGTH PREP | FRONT SQUAT
3 cued Squat & hold
Focus on high elbows throughout the rep and in the bottom position
3 Cued lightweight rep with tempo
Strength
Front Squat (6×3)
Every 2:00 x 6 sets: 3 Front Squats
* 5 Second Negative
* Build In Weight
Building to 75% to 85% for final set of 3
Metcon
Two For One (Time)
30-20-10:
Power Snatch
Front Squat
400 Meter Run
Barbell: (95/65)
Time Cap: 18 Minutes
Accessory
Posterior Pump (Checkmark)
4-5 Sets For Quality:
10 Barbell Hip Thrusts
10 Second Hold At Top
Rest 2 Minutes Between Sets
