CrossFit Showdown – CrossFit
Warm-up
General Flow
Run 200 meters
Barbell Warm Up
:15 RDL
:15 Muscle clean
:15 Elbow rotations
:15 Front squat
:15 Press & reach
:15 Back rack elbow rotations
:15 Good mornings
:15 Back squats
Run 400 meters
goal to finish by 2:00-2:15
Specific Warm-up
Clean and Jerk
3 Clean and strict press (make sure bar gets to shoulder shelf)
3 Clean and push press
3 Clean and jerk (elbows beat the feet)
Power Snatch
3 position 1 – high hang (Focus on strong hip extension)
3 position 2 – hang (Focus on timing “elbows beat the feet”)
3 position 3 – mid shin
Thruster
3 cued reps pausing in squat and OH
Add thruster workout weight and grab loads needed for other two movements
Strict Press
3 Cued reps (cylinder of strength)
3 Cued reps (Focus on chin back first.)
Strength
Strict Press
Max Repetitions of Strict Press @ 90%
* To Technical Failure
* Add 5# To Each Set From Last Attempt (3/6/24)
Metcon
Adderall (AMRAP – Reps)
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters (95/65)
After Party
Pull-ups (Checkmark)
3 Sets
12-20 Band-assisted Pull-ups
*Rest 1:00 Between Sets
