CrossFit Showdown – CrossFit
Warm-up
Row warm up
Tabata row with increasing effort
8 rounds of 0:20 work / 0:10 rest
Athletes should look to slowly increase their effort/pace, ending in a very hard effort for 0:20
CT Barbell Flow :15 – :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Thrusters
Specific Warm-Up
KB Swing Prep
:20 Alternating Single Leg Deadlifts (hinge and keep your back flat)
:20 Kettlebell Deadlifts (Hip hinge and drive through the heels)
:20 KB Hip Hinge & Pop (Violent hip extension to drive the hips forward)
:20 KB Russian Swings (generate power from the hips and swing to eye level)
:20 KB American Swings
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
3 Cued lightweight rep with pause
Strength
Front Squat (5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3)
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3
* 3 Second Pause
* Build In Weight
Metcon
Shout (Time)
3 Rounds For Time:
500/450 Meter Row
21 Kettlebell Swings (70/53)
12 Thrusters (115/85)
Time Cap: 18 Minutes
Accessory
Bulletproof shoulders accessory (Checkmark)
Bulletproof Shoulders
3-5 Sets For Quality:
8 Single Dumbbell Arnold Press (R)
50′ Dumbbell Overhead Carry (R)
8 Single Dumbbell Arnold Press (L)
50′ Dumbbell Overhead Carry (L)
