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
