CrossFit Showdown – CrossFit
Warm-up
General Flow
Jumping jacks
Quad pulls
Knuckle draggers
Knee pulls
High knees
Lunges
Quick ups
Bend and reach
Butt kicks
Spiderman
scorpions
CT Barbell Flow :15 – :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Specific Warm-up
Pull ups
:10 Deadhang
:10 Scap pull ups
:10 Kips (Focus on a shallow, controlled, tight kip)
2x :10 Kip swings (Focus on the swing being controlled by the shoulders/lats)
5 Jumping negative pull ups *Sub ring rows if needed
3 Pull ups or workout mod
Strict Press
3 Cued reps
Focus on “cylinder of strength”
Squeezed legs, butt, & stomach.
3 Cued reps
Focus on chin back first.
Strength
Strict Press (6×3)
3 strict press every 2 minutes for 6 sets (On the 0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
*Building to 75% to 80% for final set of 3
Metcon
Frosted Flakes (Time)
For Time:
1,000 Meter Run
50 Pull-ups
30 Power Cleans (155/105)
Time Cap: 18 Minutes
Rx+ (25 BMU + 185#/125# Power Cleans)
Accessory
Metcon (Checkmark)
Gun Show
3-5 Sets For Quality:
16 Dumbbell Bench Press
16 Alternating Seated Dumbbell Hammer Curls*
* Rest As Needed Between Sets
* 8 Reps Each Side
