CrossFit Showdown – CrossFit
Warm-up
200m run
Bootstrap
Downward dog
Pigeon right
Downward dog
Pigeon left
100m run
Alternating lunge + reach
Air squats
Quick ups (no push up burpee)
Quick ups w/ max vertical jump
Burpees
200m run
CT Barbell Flow :15 – :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Specific Warm-Up
KB Swing + Burpee Pull Up
:20 each
KB Deadlift
Burpee in place (slow)
¼ KB swing
Burpee in place (faster, soft elbow drop)
Russian KB swing
Full KB swing
Kip swings :20
Jumping pull ups :20
Full burpee pull ups :20
Deadlift
5 Cued reps hips to above knee
5 Cued reps above knee to mid shin
5 Cued reps mid shin to standing
3 Cued lightweight reps
Primer
3 Deadlifts
3 Burpee Pull-ups
3 Kettlebell Swings
100m Run
Metcon
Rankel (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
After Party
After Party
Metcon (Checkmark)
3 Sets
12 Dumbbell Bench Press
20 Dumbbell Side Bends Per Side
12 Dumbbell Reverse Flys
