CrossFit Showdown – CrossFit
Warm-up
General Flow
0:20 jumping jacks
0:20 knee pulls to the chest
0:20 quad pulls
0:20 knuckle draggers
0:20 bunny hops
0:20 downward dog
0:20 scorpions
0:20 spiderman + worlds greatest
0:20 tuck Jumps
0:20 push ups
0:20 quick ups
0:20 burpees
0:20 box jumps
Specific Warm-up
Power Cleans
3 High hang power cleans (be quick under the bar and be fast with your elbows)
3 Hang power cleans (fully extend before being fast under the bar)
3 Power cleans
Push Jerk
5 Dip & hold
5 Dip & drive
3 Push jerks with empty bar
Strict Press
3 Cued reps
3 Cued reps with tempo
Strength
Strict Press (3×3)
On the 3:00 x 3 Sets:
3 Strict Press
* 3 Second Pause
* Build In Weight
Metcon
Dismantled (Time)
3 Rounds:
15 Power Cleans
15 Lateral Barbell Burpees
Directly Into…
3 Rounds:
15 Push Jerks
15 Box Jumps (24″/20″)
Barbell: (115/85)
Time Cap: 18 Minutes
Accessory
Gun Show (Checkmark)
Gun Show
2-3 Sets:
A) Big Set of Push-ups (Floor)
B) Big Set of Push-ups on Low Box
C) Big set of Push-ups on Higher Box
* Move Directly From A-B-C
* Rest 3 Minutes After Completing (C)
