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
