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
