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
