CrossFit – Fri, May 3

CrossFit Showdown – CrossFit

Warm-up

General Flow

Get out barbells & PVCs

:30 PVC pass through

:30 PVC around the world

:30 Samsons R

:30 Samsons L

:30 Childs pose

:30 Downward dog

:30 Alternating spidermans w/ reach

:30 Pigeon right

:30 Pigeon left

:30 PVC Overhead squat

CT Barbell flow :15-:20 each

Goodmornings

Back squats

Elbow rotations

Press & reach

Stiff Leg deadlifts

Front squats

Specific Warm-Up

5 PVC snatch position 1 (hips/thigh)

Speed in the middle

5 PVC snatch position 2 (above knee)

Focus on speed of the pull & punch

“land locked out”

5 PVC snatch position 3 (mid shin)

Focus on PVC close

3 snatch position 1

3 snatch position 2

3 snatch position 3

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”

Focus on an upright torso in the squat

Press up into the bar with the arms to control the load

Strength

Back Squat

Max Repetitions of Back Squats @ 80%

* To Technical Failure

* Add 10# From Last Attempt (2/19/24)

Metcon

Lights Out (Time)

For Time:

75 Hang Power Snatches



Every 2 Minutes [Starting at 0:00]:

15 Thrusters



Barbell: (75/55)



Time Cap: 15 Minutes

After Party

Press / Row Accessory (Checkmark)

3 Sets

8 Filly press each arm

8 Bent DB row each arm

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