CrossFit Showdown – CrossFit
Warm-up
Light Bike Erg (2-3 minutes)
Samson Stretch
Scorpions
Downward Dog
Spiderman Lunges
Bootstraps
Cossack Squats
Arm Circles (Small to Large)
Inchworms
Good Mornings
Dumbbell Front Rack Reverse Lunges (Light Weight)
Overhead Dumbbell Hold (Light Weight)
Specific Warm-Up
DB Flow
:20 Alternating single DB Deadlift
:20 Alternating single Db Deadlift + High Pull
:20 Single DB Push Press R
:20 Single DB Push Press L
:20 Alternating DB Hang Snatch
Strict Press
3 cued reps to eye level
3 cued reps floor
3 cued reps from rack
Strength
Strict Press (1×10)
10:00 for a heavy set of 10 strict press
Metcon
“Piggyback” (Time)
18-15-12:
Dumbbell Hang Snatches (R)
Bike Erg Calories
Dumbbell Hang Snatches (L)
Bike Erg Calories
Directly Into…
100′ Overhead Walking Dumbbell Lunge
Dumbbell: (50/35)
Time Cap: 18 Minutes
Accessory (No Measure)
Lethal Legs
[PART A]
3 x 10 Double Dumbbell Deficit Reverse Lunges (10/side)
[PART B]
3 x 10 Jumping Back Squats
Rest 2 Minutes Between All Sets
Mindset (No Measure)
Oliver Holmes
“What lies behind us and what lies before us are small matters compared to what lies within us.”
Your inner strength and character are far more important than past or future events.
