CrossFit Showdown – CrossFit
Warm-up
General Flow
Grab Barbells
0:30 Alternating worlds greatest
0:30 Downward + upward dogs
0:30 Squat hold
1:00 Row
0:20 push ups
0:20 Air squats
0:40 Row
0:20 push ups
0:20 cossack squats
CT Barbell Flow :15 – :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Front squats
Push Press
Thruster
Strength
Front Squat (Heavy set of 20)
10:00 for heavy set of 20 front squats
Should be ~50% of 1RM
Metcon
Jackie Pro (Time)
1,000m Row
50 Thrusters (95#/65#)
30 Bar Muscle-Ups
18:00 Cap
BMU scaling options:
#1 Burpee Pull-Ups
#2 Burpee Ring Rows
Accessory
Bulletproof Shoulders (Checkmark)
Bullet Proof Shoulders
3-4 Sets For Quality:
20 Banded Front Raises
20 Banded Face Pulls
20 Banded Z-Press
