CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20-0:30 Each
Light Bike Erg (2-3 minutes)
Arm Circles
Samson Stretch
Scorpions
Air Squats
Jump Rope (Single Unders)
Lateral Shuffles
Inchworms
Quick Ups
Leg Swings (Front and Side)
High Knees
Specific Warm-Up
Burpee Pull Ups
:10 Dead hang
:10 Scap pull ups
:10 Kips
2x :10 Kip swings
5 Jumping negative pull ups
3 Workout reps
Bench Press
5 Cued empty bar reps
5 cued reps with light load
Strength
Bench Press (1×10)
10:00 for 10-rep bench press.
Perform 3-5 building sets of 3-5 reps.
Perform one set of 10 unbroken bench press reps (score).
Metcon
Mindset (No Measure)
Charles Darwin
“The highest stage in moral ure at which we can arrive is when we recognize that we ought to control our thoughts.”
True moral maturity involves mastering your thoughts, as they are the foundation of your actions and character.
Accessory (No Measure)
Gun Show
[PART A]
3×10 Wide Grip Pull-ups
[PART B]
3 x 20 Alternating Dumbbell Curls (10/side)
Rest 1 Minutes Between All Sets
“16 Candles” (AMRAP – Rounds and Reps)
AMRAP 16:
12 Burpee Pull-ups
60 Double Unders
30/24 Calorie Bike Erg
