CrossFit – Fri, May 10

CrossFit Showdown – CrossFit


General Flow

1:00 row

0:20 bootstraps

0:20 bend and bows

0:20 downward dog

0:40 row

0:20 samson (right)

0:20 samson (left)

200m run

Specific Warm-up


0:20 calf raises

0:20 toe raises

0:20 box step ups

0:20 step downs (right)

0:20 step down (left)

0:20 bunny hops

0:20 vertical jumps

0:20 box jumps

0:20 burpee box jump

‍Back Squat

5 Good mornings (grip the ground with hour feet)

3 Cued back squats

“Squat and hold”

3 Back Squats from the rack


Back Squat

Max Repetitions of Back Squats @ 85%

* To Technical Failure

* Add 10# From Last Attempt (2/26/24)


Rush Hour 3 (Time)

For Time

1,000 Meter Run

50/40 Calorie Row

30 Burpee Box Jumps (24″/20″)

Time Cap: 15 Minutes

After Party

Murph Prep (AMRAP – Reps)

Tabata Push-ups

8 rounds, 20s on, 10s off

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