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CrossFit – Mon, Jun 24

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

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