CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 each
Grab PVC pipes
Bike
PVC pass through
Trunk twists
Bend and reach
Bike
PVC around the worlds
Scorpions
Alternating worlds greatest
Bike
Toe To Bar Flow
:10 dead hang
:10 scap pull ups
5 Jump to hollow
5 Press away kip swings
5 Hanging knee tuck
5 Full TTB or modification
Snatch
3 cued reps position 1 (mid thigh / hip)
– Focus on full extension before pulling and catching
– Hold landing position
3 Cued reps position 2 (above knee)
– Keep the bar close throughout
3 Cued reps position 3 (mid shin)
Strength
Bench Press (1×20)
Heavy Set of 20
* Look To Beat Attempt From 7/8/24
Metcon
SAND WEDGE (Time)
For Time:
55/45 Calorie Bike Erg
Into…
10-9-8-7-6-5-4-3-2-1:
Power Snatch (95/65)
Toes to Bar
Into…
55/45 Calorie Bike Erg
Time Cap: 18 Minutes
Rx+ (115/85)
Accessory
Aerobic Capacity (Calories)
Aerobic Capacity
2 Sets
12 Minutes Machine
4 Minutes Rest
