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)
