CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20-0:30 Each
Arm Circles
Scorpions
Samson Stretch
Spiderman Lunges
Bootstraps
Box Step-Ups
Box Step-Downs
Box Jumps (Low Height, Controlled)
Burpee Step-Backs (Slow, controlled burpee movement without the jump)
Quick Ups (Fast floor-to-standing for burpee prep)
Inchworms
High Knees
Specific Warm-Up
Thruster
5 Cued front squat reps
5 Cued push press reps
5 Cued Thrusters
5 Thrusters
Back Squat
5 Good mornings
3 Back Squat and Hold
3 Back Squats
Strength
Back Squat (Heavy Set of 10
REPEAT FROM 10/18/24)
Metcon
Rahoi (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
12 Box Jumps (24/20 in)
6 Thrusters (95/65 lb)
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
Accessory (No Measure)
Killer Core
5 Rounds of:
20 Second Side Plank (R), 10 Second Rest
20 Second Side Plank (L), 10 Second Rest
20 Second Hollow Hold, 10 Second Rest
20 Second Arch Hold, 10 Second Rest
Mindset (No Measure)
Aristotle
“It is the mark of an educated mind to be able to entertain a thought without accepting it.”
Intellectual maturity involves considering different ideas and perspectives without immediately adopting them.
