CrossFit Showdown – CrossFit
Warm-up
General flow
Get out barbells & Jump ropes
:20 Mountain climbers
:20 Scorpions
:20 Downward to upward dog
:20 Alternating spidermans w/ reach
:20 Bootstraps
:20 Squat hold and reach
Holding barbell for support
200m run
Barbell flow
:15 Goodmornings
:15 Back squats
:15 Elbow rotations
:15 Behind the neck press & reach
:15 Stiff leg deadlifts
:15 Front squats
Specific Warm Up
:20 High Singles
:20 Fast Singles:
:20 Alternating Feet
:20 Single-Single-High Single
:20 Single-Single-Double
:30 Practice
Front Squats
3 cued ¼ Squat & Hold
3 cued ¼ Squat & hold
3 cued Squat & hold
2 Cued Squat & Hold
1 Cued lightweight rep
1 Cued lightweight rep
1 Cued lightweight rep
Build to workout weight 1
Strength
Uneasy (Time)
3 Rounds For Time:
30-20-10 Front Squats
600 Meter Run
90 Double Unders
Round 1 | (95/65)
Round 2 | (135/95)
Round 3 | (185/125)
Time Cap: 30 Minutes
After Party
Core (Checkmark)
100 Abmat sit-ups
