CrossFit Showdown – CrossFit
Warm-up
0:30 Childs pose
0:30 Pigeon (right)
0:30 Pigeon (left)
0:30 Scorpions
0:20 Arm circles
0:20 Arm wraps
0:20 Bootstraps
0:20 Cossak squats
0:20 Air squats
Pull Up Flow
:10 Scap pull ups
:10 Kips
2x :10 Kip swings
5 Jumping negative pull ups
3 Pull ups or workout mod
Power Clean
5 cued reps position 1 (mid thigh / hip)
5 Cued reps position 2 (above knee)
3 Cued reps position 3 (mid shin)
Front Squat
3 cued ¼ Squat & Hold
Focus on high elbows in set up and hold
3 cued Squat & hold
Focus on high elbows throughout the rep and in the bottom position
3 Cued lightweight rep
Strength
Front Squat (1×20)
Heavy Set of 20
* Look To Beat Attempt From 7/12/24
Metcon
T.U.P. (Time)
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
Accessory
Legs (Checkmark)
Lethal Legs
4 Sets
10 Goblet Split Squats (right)
:10 Goblet Split Squat Hold (right)
10 Goblet Split Squats (left)
:10 Goblet Split Squat Hold (left)
