CrossFit – Sat, Aug 24

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 3 – floor

Upward downward dogs

Plank hold

Hollow rocks

Specific Warm-Up

TTB

:10 dead hang

:10 scap pull ups

5 Jump to hollow

5 Jump to hollow and arch

5 Press away kip swings

5 Hanging knee tuck

5 Full TTB or modification

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)

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[Partner 2]

Max Calorie Bike Erg

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[Partner 3]

Rest

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* 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