CrossFit – Mon, Jul 15

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

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