CrossFit – Fri, Jun 7

CrossFit Showdown – CrossFit


Get out barbells & medballs

:20 Quad pull

:20 Knee pull

:20 Stiff leg deadlifts

:20 Arm swings

:20 Arm wraps

:20 Alternating spidermans

:20 Bootstraps

:20 Air squats

:20 Squat Jumps

:20 Medball squat

:20 Medball thruster

:20 Wallballs

CT Barbell Flow :15 – :20 each


Back squat

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats

Specific Warm-up


5 Cued reps hips to above knee

5 Cued reps above knee to mid shin

5 Cued reps mid shin to standing

3 Cued lightweight reps

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


Front Squat

Max Repetitions of Front Squats @ 85%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/19/24)


Dead Ball (Time)

For Time:


Deadlifts (225/155)

After Each Set:

15 Wallballs (20/14)

Time Cap: 18 Minutes

After Party

Dips (AMRAP – Reps)

3 Sets

Max Reps of Strict Dips

Rest 1 Minute Between Sets

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