CrossFit – Sat, May 4

CrossFit Showdown – CrossFit

Warm-up

General Flow 0:20-0:30

Row

Downward + upward dogs

Samson R

Samson L

Row

Inchworm + spiderman

Hollow body rocks

Quick ups

Row

Sit ups

Burpees

CT Barbell flow :15-:20 each

Goodmornings

Back squats

Elbow rotations

Press & reach

Stiff Leg deadlifts

Front squats

3 Cued reps position 1 (mid thigh

Power Clean

Focus on catch position

3 Cued reps position 2 (above knee)

Focus on catch position

3 Cued reps positon 3 (mid shin)

Focus on catch position



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

Partner Metcon

Great Success (AMRAP – Reps)

AMRAP 25:

[3 Rounds Each]:

P1: 500/450 Meter Row

P2: 30 Toes to Bar

P3: 15 Power Cleans (155/105)



Time Remaining:

Max Bar-Facing Burpees



* Rotate After All Teammates Finish Station

* Each Teammate Goes Through 3 Times

* After 3 Rounds Each, Move To Burpees

* Score Total Team Burpees

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