CrossFit Showdown – CrossFit
Warm-up
General Flow 0:30 each
Downward upward dog
Samson (right)
Samson (left)
Scorpions
Tall Plank
Plank shoulder taps
Plank toe taps
Mountain climbers
Bootstraps
200m run
CT Barbell Flow :15 – :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Specific Warm-up
Power Clean
5 cued reps position 1 (mid thigh / hip)
Focus on full extension before pulling and catching
5 Cued reps position 2 (above knee)
Focus on keeping the bar close throughout
5 Push Jerk
5 Clean and jerk
Strict Press
3 Cued reps
Focus on “cylinder of strength”, squeezed legs, butt, & stomach.
3 Cued reps
Focus on chin back first.
Strength
Strict Press (1×20)
Heavy set of 20
Metcon
SPLIT SECOND (Time)
5 Rounds For Time:
200 Meter Run
10 Hang Clean & Jerks (115/85)
Time Cap: 15 Minutes
Accessory
Killer Core (Checkmark)
Killer Core
4-5 Sets For Quality:
10 Barbell Rollouts
40 Second Side Plank (Each Side)
Rest 1-2 Minutes Between Sets
