CrossFit Showdown – CrossFit
Warm-up
General Flow
Dead hang
Arm swings
Arm circles
Scap Pull-ups
Quad pulls
Knuckle draggers
Scorpions
Downward + upward dogs
Inchworm + spidermans
Kips
Kip Swings
Reverse lunge w/ reach
Push ups
Cossack squats
Pull-ups
CT Barbell flow :15-:20 each
Goodmornings
Back squats
Elbow rotations
Press & reach
Stiff Leg deadlifts
Front squats
Jerk
5 Dip & hold
5 Dip & drive
5 Jump & land w/ hands at side
5 Jump, Punch, & land
3 Push jerks with empty bar
Clean
5 cued reps position 1 (mid thigh / hip)
Hold landing position
5 Cued reps position 2 (above knee)
Hold landing position
3 Cued reps position 3 (mid shin)
Add workout weight
Metcon
Team Hammer (Time)
“Team Hammer” [HERO]
[TEAMS OF 2]
10 Rounds For Time:
5 Power Cleans
10 Front Squats
5 Push Jerks
20 Pull-ups
Barbell: (135/95)
* 5 Rounds Each
* Switch After Full Rounds
Time Cap: 30 Minutes
