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CrossFit – Fri, Feb 16

CrossFit Showdown – CrossFit


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)


:15 Dead hang

:15 Kip swing

:15 Knee tuck

:15 Increasing height of toes to space

:15 Full TTB or workout modification


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


Clean (3×1)

On the 3:00 x 3 Sets:

1 Clean

Start First Working Set at 85% & Build


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

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