CrossFit – Fri, Jul 26

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

Have athletes turn to the side and twist to throw

Side throw (opposite directions)

Squat and throw (like a wallball throw)

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

Have athletes turn to the side and twist to throw

Side throw (opposite directions)

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)

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