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CrossFit – Fri, Jun 21

CrossFit Showdown – CrossFit


General Flow

Grab a light plate (10# or 15#)

0:30 inchworm + spiderman

0:30 downward + upward dog

0:30 bootstraps

0:20 Plate drive the bus

0:20 straight leg sit ups

0:20 plate squat hold

0:20 v ups (scale to single leg v ups)

0:20 Plate squats (hold plate out and above head)

0:20 weighted sit ups w/ plate

CT Barbell Flow :15 – :20 each


Back squat

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats

Specific Warm-up


5 Jump to hollow

5 Jump to hollow and arch

5 Press away kip swings

5 Hanging knee tuck

5 Toes to space

5 Full TTB or mod

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

1 Cued lightweight rep

Focus on elbows high throughout the rep

1 Cued lightweight rep

Focus on hips initiating the squat

1 Cued lightweight rep

Focus on weight in the heels


Front Squat (1RM)

On the 0:00, 2:00, 4:00, 6:00, and 8:00… 1 Front Squat


Lean & Mean (Time)

18-15-12-9-6-3 :

Toes to Bar

Front Squats (115/85)

Calorie Row

Time Cap: 18 Minutes


Sled (Checkmark)

Work Capacity

3 Sets:

100′ Sled Drag

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