CrossFit – Mon, Jun 3

CrossFit Showdown – CrossFit


General Flow 0:20-0:30 each

Arm swings

Arm wraps

Trunk twists

Quad pulls


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


Bench Press

Max Repetitions of Bench Press @ 85%

* To Technical Failure

* Add 5# To Each Set From Last Attempt (4/15/24)


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

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