CrossFit – Mon, Aug 19

CrossFit Showdown – CrossFit

Warm-up

General Flow

0:20 downward + upward dogs

0:20 scorpions

0:20 prone snow angels

1:00 row

0:30 mountain climbers

0:40 inchworms

0:30 row

0:30 push ups

0:30 line hops (side to side)

0:20 row

0:20 hand release push ups

0:20 line hops (forward and back)

Specific Warm-Up

Double Unders

Hold the handles of the jump rope with a relaxed grip.

Hold handles at the end

Elbows close

Hands in front of the body

:20 High Singles

:20 Fast Singles:

:20 Single-Single-High Single

:20 Single-Single-Double

Focus on speeding up the wrist for the double

3 Tempo empty bar bench press (3 second pause (1 in above chest)

Strength

Bench Press (5-7 Building Sets of 3 Reps
Building to 60% to 80%)

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 60% to 80% for final set of 3

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* 3 Second Pause 1-2 inches above chest

* Build In Weight

Metcon

Good Catch (Time)

For Time:

25-50-100-50-25 Double Unders

250-500-1k-500-250 Meter Row

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Women’s Meters: 225-450-900-450-225

Single Unders: 40-75-150-75-40

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Time Cap: 18 Minutes

Accessory

Side Planks (Checkmark)

3 Sets

:30s Side Plank R

:30s Side Plank L

Rest :60