CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20-0:30 each
Samson (left)
Samson (right)
Pigeon (left)
Pigeon (right)
Bootstraps
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
Strength
Back Squat (1×1)
Build to Heavy Single
Metcon
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
