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CrossFit – Mon, Jun 24

CrossFit Showdown – CrossFit


General Flow 0:30 each

Downward upward dog

Samson (right)

Samson (left)


Tall Plank

Plank shoulder taps

Plank toe taps

Mountain climbers


200m run

CT Barbell Flow :15 – :20 each


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.‍


Strict Press (1×20)

Heavy set of 20



5 Rounds For Time:

200 Meter Run

10 Hang Clean & Jerks (115/85)

Time Cap: 15 Minutes


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

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