CrossFit Showdown – CrossFit
Warm-up
General flow
0:30 pigeon (right)
0:30 pigeon (left)
0:30 samson (right)
0:30 samson (left)
0:20 100m run
0:20 High knees
0:20 Butt kicks
0:20 100m run
CT Barbell Flow :15 – :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Specific Warm-Up
Front Squat
3 cued ¼ empty bar Squat & Hold
Focus on high elbows in set up and hold
3 cued empty bar Squat & hold
Focus on high elbows throughout the rep and in the bottom position
3 Cued lightweight rep with pause
Focus on elbows high throughout the rep
Strength
Front Squat (5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3)
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3
* Build In Weight
Metcon
Ripple Effect (Time)
1-2-3-4-5-6-7-8-9-10:
Front Squats (135/95)
200 Meter Run
Time Cap: 18 Minutes
Accessory
Bulletproof shoulders (Checkmark)
Bulletproof Shoulders
3 Giant Sets:
10 Dumbbell Front Raises
10 Dumbbell Side Raises
10 Dumbbell Reverse Flyes
Rest 1 Minutes Between Giant Sets
use 5-10 lb DBs
