CrossFit Showdown – CrossFit
Warm-up
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
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Specific Warm-up
TTB
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
Strength
Front Squat (1RM)
On the 0:00, 2:00, 4:00, 6:00, and 8:00… 1 Front Squat
Metcon
Lea n & Mean (Time)
18-15-12-9-6-3:
Toes to Bar
Front Squats (115/85)
Calorie Row
Time Cap: 18 Minutes
Accessory
Sled (Checkmark)
Work Capacity
3 Sets:
100′ Sled Drag
