CrossFit – Mon, Feb 12

CrossFit Showdown – CrossFit

Warm-up

General Flow

Get out barbells & PVC

:10-:15 Each

Arm circles forward

Arm circles backward

Up & overs / arm swings

Front to Back / arm wraps

Trunk twists flat feet

Trunk twists rotate foot

Quad walk / quad pulls

Knuckle drags

Reverse lunge w/ reach

Alternating spiderman

Guided Child’s pose

Kneeling wrist/forearm stretch

Bootstraps

Squat hold w/ reach

PVC Pass through

Specific Warm Up

8 cued PVC OHS (squat and hold, reset) reps ¼ squat

4 cued PVC OHS (squat and hold, reset) reps full OHS

4 cued (squat and hold, reset) reps full OHS

3 cued barbell OHS (squat, and hold, reset)

Move to rack.

3 cued (squat and hold, reset) empty bar OHS

[8:00 to build to workout weight)

Strength

Overhead Squat (3×1)

On the 3:00 x 3 Sets:

1 Overhead Squat



Start First Working Set at 85% & Build

Metcon

Shadowbox (AMRAP – Rounds and Reps)

AMRAP 10:

1 Power Snatch

1 Overhead Squat

10 Box Jumps (24″/20″)

2 Power Snatches

2 Overhead Squats

10 Box Jumps (24″/20″)



Add 1 Barbell Rep Each Round



Barbell: (115/85) (85/65)

After Party

Tabata Row (Calories)

Row Conditioning

8 Rounds :20 Hard row / :10 rest