CrossFit – Sat, May 25

CrossFit Showdown – CrossFit


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


5 Reps push press

5 Reps push jerk


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


DTeam (Time)


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

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