CrossFit Showdown – CrossFit
Warm-up
General Flow
Partner wallball warm up
Grab a medball and a partner
Have partners stand about 10ft apart
Partners will toss the medball back and forth with different styles for about 0:30 each
Chest pass
Underhand throw (granny basketball throw)
Side throw( turn to the side and twist to throw)
Squat and throw (like a wallball throw
Box Jump Prep
0:20 step ups
0:20 step downs
0:20 squat jumps
0:20 tuck jumps
0:20 box jumps
KB SWING
:20 Alternating Single Leg Deadlifts
:20 Kettlebell Deadlifts
:20 KB Hip Hinge & Pop
:20 KB Russian Swings
:20 KB American Swings
Back Squat
5 Goodmornings
3 Cued back squats “Squat and hold”
3 Cued back squats with the tempo
Strength
Back Squat (3×3)
On the 3:00 x 3 Sets:
3 Back Squats
* 5 Second Negative
* Build In Weight
Metcon
Pay it Forward (AMRAP – Rounds and Reps)
AMRAP 15:
55 Wallballs (20/14)
55 Kettlebell Swings (53/35)
55 Box Jumps (24″/20″)
Accessory
Posterior Pump (Checkmark)
Posterior Pump
3-4 Sets For Quality:
10 Single Leg Weighted Hip Thrusts (Each)
20 Banded Pull Throughs
30 Side Plank With Hip Adbudctions (Each)
