CrossFit Showdown – CrossFit
Warm-up
Line drill warm up (25’)
0:20 shuttle run
0:20 knee pull + calf raise
0:20 quad pulls
0:20 knuckle draggers
0:20 shuttle run
0:20 lunge + twist
0:20 side lunges
0:20 inchworm
0:20 shuttle runs
0:20 high knees
0:20 butt kicks
Specific Warm-up
Devils Clean
3 DB deadlifts
3 DB front squats
3 DB squat cleans
3 Burpees w/ step up
3 Burpee deadlifts
3 Devils Cleans
Back Squat Prep
5 Goodmornings (grip the ground with feet)
3 Cued back squats “Squat and hold”
3 Cued back squats “Squat and hold”
Focus on an upright torso in the squat
3 Cued back squats
Press up into the bar
Strength
Back Squat (6×3)
3 Back squats every 2:00 for 6 sets (On the 0:00, 2:00, 4:00, 6:00, 8:00, and 10:00)
Building to 75% to 80% for final set of 3
Metcon
Stomping Ground (Time)
For Time:
30 Devil’s Cleans
Every 2 Minutes [Starting at 0:00]:
200 Meter Run
Double Dumbbells: (50/35)’s
Time Cap: 18 Minutes
Accessory
Bike Erg (Checkmark)
6 Sets:
2 Minute Bike Erg
30 Seconds Rest
