CrossFit Showdown – CrossFit
Warm-up
Line drill warm up 25’ each
100m run
Quad pulls
Knee pulls + calf raise
Knuckle draggers
Lunge + reach
Toe walk
Heel walk
Gate openers
Inchworm + spiderman
Bunny hops
Broad jumps
A skips
Butt kicks
High knees
200m row
Push Up
0:30 Tall plank hold
0:20 Scap push ups
0:20 Bottom of push ups hold
0:20 Tempo push ups
0:20 Push ups
Specific Warm-Up
Thruster
3 Cued front squat reps
3 Cued front squat reps
5 Cued push press reps
5 Cued thruster
Primer
200m Row
5 Push Ups
200m Run
5 Thrusters
Partner Metcon
Team Chuck Heavy (Time)
For Time:
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters @weight(45/35)
1 Mile Row
* Teams of 2
* Split: Rows & Runs. Switch every 200 (4x Each)
* Together: Push-ups & Thrusters
* Each partner has own barbell. Can work at the same time on both stations. First partner to finish can advance to next station.
Time Cap: 40 Minutes
