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CrossFit – Mon, Jul 1

CrossFit Showdown – CrossFit

Warm-up

General Flow 0:20 each

Jumping jacks

Arm circles

Arm wraps

Truck twists

Jumping jacks

Alternating spidermans

Downward dogs

Scorpions

Mountain climbers

Soccak squats

Push ups

Jump rope FLow 0:30 each

Easy jump rope

Single – single – big jump single

Single – single – double

Double unders

Specific Warm-up

DB Flow

0:20 Alt. DB deadlifts

0:10 DB deadlift + shrug (right)

0:10 DB deadlift + shrug (left)

0:10 DB push press (right)

0:10 DB push press (left)

0:20 Alt. DB snatch

0:20 double DB front squat

0:10 single arm DB thruster (right)

0:10 single arm DB thruster (left)

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 (1×20)

10:00 for 20RM (heavier than last week)

Metcon

The Human Torch (AMRAP – Rounds and Reps)

AMRAP 10:

6 Dumbbell Snatches (R)

6 Dumbbell Snatches (L)

6 Single Dumbbell Thrusters (R)

6 Single Dumbbell Thrusters (L)

30 Double Unders

DB: (50/35) | (35/25)

Accessory

Bulgarians (Checkmark)

3 Sets For Quality:

6 Suitcase Bulgarian Split Squats (Each Side)

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