CrossFit Showdown – CrossFit
Warm-up
General Flow
Get out barbells
Arm circles
Arm swings
Trunk twists
Bootstraps
Downward dog
Spidermans
Scap push ups
Push ups
Spiderman
Quick ups
spiderman
Burpees
CT Barbell Flow :15 – :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Specific Warm-up
3 Cued front squat reps (hips back first)
3 Cued front squat reps (high elbows throughout)
5 Cued push press reps (timing of the press)
5 Cued thruster (Timing of extension and then press)
Strict Press
2x 3 Cued reps with tempo
Strength
Strict Press (3×3)
On the 3:00 x 3 Sets:
3 Strict Press
* 5 Second Negative
* Build In Weight
Metcon
Omar (Time)
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Accessory
Gun Show (Checkmark)
Gun Show
2-3 Supersets For Quality:
10 Dumbbell Chest Flyes
15 Dumbbell Rollbacks
Rest 2-3 Minutes Between Sets
