CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 each
Grab Band & DB
Banded passthrough
Banded around the world (clockwise)
Banded around the world (counter clockwise)
Scorpions
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)
Strength
Bench Press
Max Repetitions of Bench Press @ 90%
* To Technical Failure
* Add 5# To Each Set From Last Attempt (4/22/24)
Metcon
Joyride (Time)
6 Rounds For Time:
10 Single Arm Devil’s Press (50/35)
20/16 Calorie Bike Erg
Time Cap: 18 Minutes
Accessory
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
