CrossFit Showdown – CrossFit
Warm-up
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
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Specific Warm-up
Deadlift
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
Strength
Front Squat
Max Repetitions of Front Squats @ 85%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/19/24)
Metcon
Dead Ball (Time)
For Time:
10-9-8-7-6-5-4-3-2-1:
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
