CrossFit – Mon, Jun 10

CrossFit Showdown – CrossFit


General Flow 0:20 each

Grab Band & DB

Banded passthrough

Banded around the world (clockwise)

Banded around the world (counter clockwise)


Downward dog

Band pull aparts

Partner Warm up 0:20 each

Round 1:

P1: Bike (easy)

P2: Push ups

Rounds 2:

P1: Bike (moderate)

P2: Crush grip press

Round 3:

P1: Bike (hard)

P2: Burpees

Specific Warm-up

SA Devils Press

:10 Alternating DB deadlift

:10 DB swings right

:10 DB swings left

:10 DB hang snatch right

:10 DB hang snatch left

4 Alternating DB Devils press

Bench Press

5 Tempo empty bar bench press (3 down, 2 hold @ chest)


Bench Press

Max Repetitions of Bench Press @ 90%

* To Technical Failure

* Add 5# To Each Set From Last Attempt (4/22/24)


Joyride (Time)

6 Rounds For Time:

10 Single Arm Devil’s Press (50/35)

20/16 Calorie Bike Erg

Time Cap: 18 Minutes


Killer Core (Checkmark)

3-4 Sets For Quality:

40 Second Hollow Hold

20 Medicine Ball Twists

100′ Single Arm Farmers Carry (Each) Rest 1-2 Minutes Between Sets

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