CrossFit – Fri, May 17

CrossFit Showdown – CrossFit

Warm-up

General Flow 0:20-0:30 each

Pigeon (right)

Pigeon (left)

Alternating worlds greatest

Boot straps

Squat hold

Burpee Prep (Ben’s Burpee Progression)

3 step back, step up burpees

3 step back, jump up burpees

Focus on feet landing flat, outside the hands

3 jump back, jump up burpees

3 jump back, step up burpees

CT Barbell Flow :15 – :20

Goodmornings

Back squats

Elbow rotations

Press & reach

Stiff leg deadlifts

Specific Warm-up

Thrusters

5 Zombie tempo squats

5 Front squat

5 Strict press

5 Push press

3 Thruster

Back Squat

5 Goodmornings

Focus on gripping the ground with the foot throughout

3 Cued back squats

“Squat and hold”

Focus on gripping the ground with the foot throughout

3 Cued back squats

“Squat and hold”

Strength

Back Squat

Max Repetitions of Back Squats @ 90%



* To Technical Failure

* Add 10# To Each Set From Last Attempt (3/4/24)

Partner Metcon

[Teams of 2]

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
Burpees start on the 0:00

Split thrusters with a partner and do burpees together

After Party

Metcon (Checkmark)

3 Sets:

5 -10 Strict Dips

10-15 Dumbbell Z-Presses

*Rest 1 Minute Between Sets

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Showdown