CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20-0:30 each
Arm swings
Arm wraps
Trunk twists
Quad pulls
Scorpions
Box step ups
Tall plank hold
Downward dog
Box step downs
High to low plank transitions
DB crush grip floor press
Vertical jumps
Tempo push ups
Single arm DB floor press (right)
Single arm DB floor press (left)
Box jumps
Push ups
Specific Warm-up
0:20 of each
Alternating DB deadlift + shrug
Alternating DB high pull
Alternating DB push press
Alternating DB snatch
Bench Press
5 Tempo empty bar bench press (3 second negative, 2 second hold)
3 Tempo empty bar bench press (3 second negative, 2 second hold) with weight
Strength
Bench Press
Max Repetitions of Bench Press @ 85%
* To Technical Failure
* Add 5# To Each Set From Last Attempt (4/15/24)
Metcon
Perfect Ten (Time)
10 Rounds For Time:
10 Dumbbell Snatches (50/35)
10 Box Jumps (24″/20″)
10 Push-ups
Time Cap: 18 Minutes
After Party
Weighted Pull-ups (Weight)
5 sets:
3-5 Weighted Pull-ups as heavy as you can
*Rest 1-2 Minutes Between Sets
