CrossFit – Mon, May 6

CrossFit Showdown – CrossFit


General Flow 0:30 of each


Inchworm + spiderman


No push up burpee



Downward dog

Push ups


Air squats


Specific Warm-Up

DB Flow

0:20 Alt. DB deadlifts

0:10 DB deadlift + shrug (right)

0:10 DB deadlift + shrug (left)

0:10 DB push press (right)

0:10 DB push press (left)

0:20 Alt. DB snatch

0:20 double DB front squat

0:10 single arm DB thruster (right)

0:10 single arm DB thruster (left)

0:20 double DB thruster

0:20 double DB Devils press

Strict Press

3 Cued reps

“cylinder of strength”

Squeezed legs, butt, & stomach.

3 Cued reps

Focus on chin back first.


Strict Press

Max Repetitions of Strict Press @ 85%

* To Technical Failure

* Add 5# From Last Attempt (2/28/24)


Holy Smokes (Time)


Dumbbell Thrusters

500/450 Meter Bike Erg

Devil’s Press

500/450 Meter Bike Erg

Dumbbells: (50/35)’s

After Party

Banded pull-aparts (Checkmark)

4 Sets For Quality:

20 Band Pull-aparts

Rest 30 Seconds Between Sets

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