CrossFit Showdown – CrossFit
Warm-up
General Flow 0:30 of each
Bike
Inchworm + spiderman
Scorpions
No push up burpee
Bike
Bootstraps
Downward dog
Push ups
Bike
Air squats
Burpees
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.
Strength
Strict Press
Max Repetitions of Strict Press @ 85%
* To Technical Failure
* Add 5# From Last Attempt (2/28/24)
Metcon
Holy Smokes (Time)
10-8-6-4-2:
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
