CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 each or written time
1:00 Row
Medball deadlifts
Medball good mornings (bear hug the medball)
Medball trunk twists (bear hug the medball)
Arm circles (full range of motion)
Alternating worlds greatest
Plank shoulder taps
Tempo knee push ups
Medball front squats
Medball shoulder press
Pushups
Medball thrusters
Wallballs
0:30 Row
Specific Warm-Up
DB Warm Up
0:20 Alternating Single DB Deadlift
0:20 Alternating Single DB Deadlift + High Pull
0:20 Single DB Push Press (Each Arm)
0:20 Alternating DB Hang Snatch
0:20 Alternating DB Snatch
0:20 Double DB Push Press
Bench Press
3 Empty bar bench press
3 Empty bar bench press with 3 second pause)
3 Lightweight bench press with pause
Strength
Bench Press (5-7 sets with 3-second pause )
5-7 Sets [Climbing]:
3 Bench Press
* 3 Second Pause 1-inch above the chest on the way up
* Aim to Increase Weight From 8/19/24
Metcon
Chipper Gone Bad (AMRAP – Rounds and Reps)
AMRAP 18:
100 Wallballs (20/14) (14/10)
80 Dumbbell Snatches (50/35) (35/20)
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (50’s/35’s) (35’s/20’s)
Max Calorie Row
*Score = Calories
Finisher
Bulletproof Shoulders (Checkmark)
Bulletproof Shoulders
3 Giant Sets:
8 Single Dumbbell Arnold Press (R)
50′ Dumbbell Overhead Carry (R)
8 Single Dumbbell Arnold Press (L)
50′ Dumbbell Overhead Carry (L)
Rest 1 Minute Between Giant Sets
