CrossFit Showdown – CrossFit
Warm-up
General Flow
:30 Bootstrap squat and reach
Barbell warm up
2 Sets :15 each
Good morning
Back rack elbow rotations
Behind the neck press & reach
Back squat
Stiff Leg deadlift
Front Squat
Specific Warm Up (10 Minutes) (9-19)
TTB
:15 Dead hang
:15 Kip swing
:15 Knee tuck
:15 Increasing height of toes to space
:15 Full TTB or workout modification
Clean
Clean | tell, show, do, check
5 Dip & jump
5 Front rack quarter squat
5 Position 1
Focus on pressing the bar into the body
5 Position 2
Focus on the hips extending before you pull
5 Position 3
Focus on pressing the bar into the body on set-up
Focus on full extension of hips and legs before pulling
Strength
Clean (3×1)
On the 3:00 x 3 Sets:
1 Clean
Start First Working Set at 85% & Build
Metcon
Joker (Time)
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155) (155/105)
Time Cap: 10 Minutes
After Party
Core (Checkmark)
3 Sets:
30 Hollow Rocks
Rest 1 Minute Between Sets
