CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 each
Grab a PVC Pipe
1:00 Bike
PVC Passthroughs
Bootstraps
Arm Wraps
Bend and Reach
PVC Around the Worlds
Samson (Right)
Samson (Left)
PVC Behing the Neck Press
Alternating Lunges
Air Squats
1:00 Bike
Specific Warm-Up
Snatch
5 Snatch dip + drive
5 Snatch deadlift + shrug
5 Snatch high pull
5 Snatch land
5 Snatch drops
3 Cued Snatch
Clean and Jerk
5 Clean Dip + Drive
5 Clean Deadlift + Shrug
5 Clean High Pull
5 Push Jerk Dip + Drive
5 Push Jerk
3 Cued Clean & Push Jerks
Metcon
Grace Period (Time)
[TEAMS OF 3]
AMRAP 30:
150/120 Calorie Bike Erg
90 Power Snatches (115/85)
150/120 Calorie Bike Erg
90 Clean & Jerks (135/95)
Max Calorie Bike Erg
* One teammate works at a time
* Split reps as you’d like
* Mixed Team Calories:
* 2 Guys, 1 Girl: 140 Calories
* 2 Girls, 1 Guy: 130 Calories
