CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20-0:30 Each
Row (1 minute)
Kang Squats
Cossack Squats
Inchworms
Samson Stretch
Lateral Leg Swings
Plank Shoulder Taps
Box Step-Overs
Dynamic Toe Touches
Quick Feet (Forward and back over a line)
Row (1 minute)
Specific Warm-Up
Devils Press
:10 Alternating DB deadlift
:10 DB swings right
:10 DB swings left
:10 DB hang snatch right
:10 DB hang snatch left
4 Alternating DB Devils press
Front Squat
3 cued ¼ Squat & Hold
3 ½ cued Squat & hold
3 Cued Squat & hold
3 Cued lightweight
Strength
Front Squat (1×10)
10:00 for heavy set of 10 front squats
Metcon
“Square Root” (AMRAP – Rounds and Reps)
AMRAP 12:
12 Dumbbell Box Step-ups (20″)*
8 Single Arm Devil’s Press (50/35)
On the 0-4-8:
500/450 Meter Row
* Performed With Single Dumbbell Held at Side
Accessory (No Measure)
[PART A]
100 Banded Glute Bridges
[PART B]
100 Box Hamstring Curls
Mindset (No Measure)
Hannah Arendt
“Promises are the uniquely human way of ordering the future, making it predictable and reliable to the extent that this is humanly possible.”
Promises are a way to create structure and predictability in life, helping us build trust and plan for the future.
