CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 each
Tall plank
Downward dog
Tall plank
Scorpions
Plank shoulder taps
Plank toe taps
Spidermans
Up down planks
Negative push ups
Hollow body hold
Push ups from knees
Sit ups
Push ups
Specific Warm-up
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
Row
:20 @ SPM of 32-35
Focus on 500m/split
:20 @ SPM of 27-30
Maintain same 500m/split
:20 @ SPM of 23-26
Maintain same 500m/split
Primer
3 Toes to Bar
100/90m Row
3 Push-ups
100/90m Row
Metcon
Connect The Dots (Time)
10-9-8-7-6-5-4-3-2-1 Toes to Bar
200/180 Meter Row
Directly Into…
20-18-16-14-12-10-8-6-4-2 Push-ups
200/180 Meter Row
Time Cap: 35 Minutes
Rx+ (CF Games Open version)
20-18-16-14-12-10-8-6-4-2 Toes to Bar
200/180 Meter Row
Directly Into…
10-8-6-4-2 Wall Walks
200/180 Meter Row
Accessory
Cardio (Checkmark)
5 Sets
200m Sprint
Rest 30s
