CrossFit – Fri, May 24

CrossFit Showdown – CrossFit


General Flow 0:20-0:30 each

Samson (left)

Samson (right)

Pigeon (left)

Pigeon (right)


Jumping jacks

Lying leg raises

Donkey kicks (left)

Donkey kicks (right)

Line hops (forward and back)

Straight leg sit ups

90/90 hip rotations

Sit ups

Line hops (left and right)

Squat hold

Air squats

DB Flow 0:15 each

DB deadlift

DB hang clean

Single DB front squat (right)

Single DB front squat (left)

DB squat clean

DB front squat

Specific Warm-up

:20 High Singles

Focus on timing wrist speed

:20 Fast Singles:

Focus on wrist rotation and quicken the pace of the jump rope

:20 Alternating Feet:

Focus on enhance footwork and coordination.

:20 Single-Single-High Single

Focus on controlling the cadence and wrist speed

:20 Single-Single-Double

Focus on speeding up the wrist for the double

:30 Practice

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


Back Squat (1×1)

Build to Heavy Single


Brace Yourself (Time)

For Time:

50 Double Unders, 50 AbMat Sit-ups

18 Dumbbell Front Squats

40 Double Unders, 40 AbMat Sit-ups

15 Dumbbell Front Squats

30 Double Unders, 30 AbMat Sit-ups

12 Dumbbell Front Squats

20 Double Unders, 20 AbMat Sit-ups

9 Dumbbell Front Squats

10 Double Unders, 10 AbMat Sit-ups

6 Dumbbell Front Squats

Dumbbells: (50/35)’s

After Party

Single Leg Accessories (Checkmark)

3 Sets

8 DB goblet curtsey squats

12 Stagger stance DB RDLs each leg

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