CrossFit – Mon, May 13

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

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