CrossFit Showdown – CrossFit
Warm-up
General Flow
100m run
:15 – :20 each
Arm swings
Arm wraps
Quad pulls
Knee pulls
Jumping jacks
Lateral rope hops
Forward and back rope hops
Down dog w/ foot pedal
Shoulder taps from plank
Scap retractions
Single unders
Knee push ups
Single unders
Full push ups
Single unders
100m run
Specific Warm-up
:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
:20 Alternating Feet:
Focus on enhancing footwork and coordination.
:20 Single-Single-High Single
Focus on controlling the cadence and wrist speed
:20 Single-Single-Double
Focus on speeding up the wrist for the double
:30 Practice
Rope Climb
Rope Climb | tell, show, do, check
2 Reps stand to stand
5 rep Tuck
Grasp and tuck knees to chest
5 rep Clamp
Grasp, tuck knees, clamp feet
5 rep Stand
Grasp, tuck knees, camp feet, stand tall
2 Reps workout movement
Metcon
Dubstep (Time)
3 Rounds:
80 Double Unders
800 Meter Run
3 Rope Climbs (15′)
After Party
Summer Abs (Checkmark)
4 Rounds
10 Hollow Rocks
10 V-Ups
:20 Hollow Hold
