CrossFit Showdown – CrossFit
Warm-up
General flow 0:20 each
Jumping jacks
Knee pulls
Quad pulls
Line hops
Knuckle draggers
Alternating lunges
Mountain climbers
Plank shoulder taps
Up down plans
Single unders
Negative push ups
Scorpions
Double unders
Push ups
Specific Warm-Up
TTB
:10 dead hang
:10 scap pull ups
5 Jump to hollow
5 Jump to hollow and arch
5 Press away kip swings
5 Hanging knee tuck
5 Full TTB or modification
DB Push Press | :20 each
DB crush grip press
DB single arm OH hold (bicep next to ear, elbow locked out)
Single arm DB push press (hips + knees extend before you press)
Double DB push press
STRENGTH PREP | BENCH PRESS
3 Tempo empty bar bench press
5 second negative
Strength
Bench Press
Every 2:00 x 6 sets: 3 Bench press*
* 5 Second Negative
* Build In Weight
Building to 75% to 85% for final set of 3
Metcon
Threefold (AMRAP – Rounds and Reps)
AMRAP 12:
9 Double Dumbbell Push Press
30 Double Unders
9 Toes to Bar
30 Double Unders
Dumbbells: (50/35)’s (35/20)’s
Rx+ Unbroken Dubs. If you trip, go back to 0 and start over.
Accessory
Lower body accessories (Checkmark)
4-6 Sets For Quality:
20 Split Jumps
20 Seconds Wall Sit
1 Minute Rest Between Sets
