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)

Metcon

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

After Party

Metcon (Checkmark)

3 Sets:

5 -10 Strict Dips

10-15 Dumbbell Z-Presses

*Rest 1 Minute Between Sets

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