CrossFit – Mon, Apr 29

CrossFit Showdown – CrossFit


General Flow 0:20-0:30





Downward dog

Alt. Spidermans


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


Strict Press

Max Repetitions of Strict Press @ 80%

* To Technical Failure

* Add 5# From Last Attempt (2/21/24)


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)


DB Bench Press

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