CrossFit Showdown – CrossFit
Warm-up
3 station warm up 3 rounds of 0:30 each
Station 1- Box
Rd 1 – step ups
Rd 2 – squat jumps
Rd 3 – box jumps
Station 2 – Bike
Increase effort across the 3 rounds
Station 3 – floor
Upward downward dogs
Plank hold
Hollow rocks
Specific Warm-Up
TTB
:10 dead hang
:10 scap pull ups
3 Jump to hollow
3 Jump to hollow and arch
5 Press away kip swings
5 Hanging knee tuck
5 Full TTB or modification
Modify to kipping straight leg raises
Deadlift
5 Cued reps empty bar
3 Cued reps lightweight
[5:00 to build to workout weight]
Partner Metcon
Sleepy Hollow (AMRAP – Rounds and Reps)
15 Rounds x AMRAP 2:
[Partner 1]
Max Rounds:
5 Box Jumps (24″/20″)
3 Toes to Bar
1 Deadlift (315/225)
[Partner 2]
Max Calorie Bike Erg
[Partner 3]
Rest
* Pick-up Where Partner Left Off On 5-3-1
* Score Is Total Triplet Reps + Calories
* Example: 30 Rounds (270 Reps) + 270 Calories = 540
* Each Partner Goes Through Each Station 5 Times
