CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20-0:30
Bike
Bootstraps
Scorpions
Bike
Downward dog
Alt. Spidermans
Bike
Inchworms + push ups
Squat jumps
Specific Warm-Up
DB Prep: :20 – :30 each
Alternating DB deadlift
DB swings right/left
Focus on squeezing the legs/butt to emphasize aggressive hip extension
Alternating DB hang clean
Double DB hang clean
Focus on quick turnover with the elbows
DB push press right/left
Focus on timing of legs extending then pressing
Focus on minimal dip w/ upright torso
DB push jerk right/left
Double DB push jerk
Focus on DBs ending “stacked” over the body
Double DB hang clean & jerk
Strict Press
3 Cued Reps
Strength
Strict Press
Max Repetitions of Strict Press @ 80%
* To Technical Failure
* Add 5# From Last Attempt (2/21/24)
Metcon
Goody Two-Shoes (Calories)
On the 1:30 x 10 Rounds:
10-1 Dumbbell Hang Clean & Jerks
Max Calorie Bike Erg
Dumbbells: (50/35)’s
After Party
DB Bench Press (Weight)
3×10
DB Bench Press
