CrossFit Showdown – CrossFit
Warm-up
General Flow
1:00 Bike
0:20 Knee pulls
0:20 Knuckle draggers
0:20 Scorpions
0:20 Downward dog + foot pedal
0:20 Glute bridges
0:20 body weight Goodmornings
0:20 Line hops
0:20 Air squats
0:20 line hops
0:20 cossak squats
1:00 Bike
Specific Warm-up
KB Swing Prep
:20 Alternating Single Leg Deadlifts
:20 Kettlebell Deadlifts
:20 KB Hip Hinge & Pop
:20 KB Russian Swings
:20 KB American Swings
Double-Under
:20 High Singles
:20 Fast Singles:
:20 Alternating Feet:
Break
:20 Single-Single-High Single
:20 Single-Single-Double
:30 Practice
Strength
Front Squat
Max Repetitions of Front Squats @ 90%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/26/24)
Metcon
The Swing of Things (Time)
For Time:
42 Kettlebell Swings
42/34 Calorie Bike Erg
120 Double Unders
30 Kettlebell Swings
30/24 Calorie Bike Erg
80 Double Unders
18 Kettlebell Swings
18/14 Calorie Bike Erg
40 Double Unders
Kettlebell: (53/35)
Accessory
Posterior Pump (Checkmark)
Posterior Pump
For Quality:
100 Glute Bridges
100 Light DB RDLs
*Partition however
