CrossFit Showdown – CrossFit
Warm-up
General Flow
0:30 bike
0:20 upward dog press ups
0:20 pigeon (right)
0:20 pigeon (left)
0:30 bike
0:20 hollow hold
0:20 hollow rocks
0:20 supermans
0:30 bike
0:20 downward dog
0:20 lying leg raises
0:20 sit ups
Specific Warm-up
KB Swing Prep
:20 Alternating Single Leg Deadlifts
:20 Kettlebell Deadlifts
:20 KB Hip Hinge & Pop
:20 KB Russian Swings
:20 KB American Swings
Bench Press
5 Tempo empty bar bench press (3 second negative, 2 second hold) *Focus on 45 degree angle with elbows
Strength
Bench Press (5×1)
On the 0:00. 2:00, 4:00, 6:00, and 8:00… 1 Bench Press
Metcon
Fair Game (Calories)
On the 2:00 x 8 Sets:
9 Kettlebell Swings (70/53)
12 Hand Release Push-ups
15 AbMat Sit-ups
Max Calorie Bike Erg
Accessory
Gun Show (Checkmark)
Gun Show
3 Sets:
6 Strict Weighted Dips, Rest 1 Minute
Big Set Bodyweight Dips, Rest 2 Minutes
