CrossFit Showdown – CrossFit
Warm-up
Line Drills 25’ each
Quad pulls
Knuckle draggers
Lunge with reach
Side lunge
Toe walk
Heel walk
Duck walk
A skips
High knees
Butt kicks
100m run
Specific Warm-up
Wall ball
5 medball deadlift
5 medball squat clean
5 medball push press
5 medball thruster
5 Wall ball
Back Squat
5 Goodmornings
3 Cued back squats “Squat and hold” (feet flat)
3 Cued back squats “Squat and hold” (upright chest)
3 Cued back squats with the pause
Strength
Back Squat (3×3)
On the 3:00 x 3 Sets:
3 Back Squats
* 3 Second Pause
* Build In Weight
Metcon
Ballin (Time)
For Time:
800 Meter Run, 40 Wallballs
600 Meter Run, 30 Wallballs
400 Meter Run, 20 Wallballs
200 Meter Run, 10 Wallballs
Medicine Ball: (20/14)
Time Cap: 18 Minutes
Rx+ Sub run for 10-8-6-4-2 BMU
Accessory
Shoulders (Checkmark)
Bulletproof Shoulders
3-5 Sets For Quality:
10 Seated Barbell Z-Press *10 Second Hold at Top
Rest 2 Minutes Between Sets
