CrossFit Showdown – CrossFit
Warm-up
Get out barbells
2 Rounds
:15 Scorpions
:15 Alternating spidermans
:15 Stagger stance RDL right
:15 Stagger stance RDL left
:15 Good mornings
:15 Back rack elbow rotations
:15 Barbell overhead hold (press up into bar)
:15 Back squats
Specific Warm-up
Hang clean
5 Reps high hang
5 Reps hang
Jerk
5 Reps push press
5 Reps push jerk
Deadlift
5 segmented deadlift
On the way up – Stop above the knee, stop at mid thigh, stop at lock out.
On the way down – hips back first to mid thigh, stop above the knee, stop at midshin.
5 deadlifts
Get workout weight on bars and do…
1 Round
4 Deadlifts
3 Hang Cleans
2 Push Jerks
Metcon
DTeam (Time)
[TEAMS OF 3]
5 Rounds For Time:
P1: 20/16 Calorie Row
P2: 20/16 Calorie Bike Erg
P3: 1 Round of “DT” (135/95)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* Switch After Completion of All Stations
Time Cap: 25 Minutes
