CrossFit Showdown – CrossFit
Warm-up
General Flow
Step Ups
Arm Swings
Arm Wraps
Trunk Twists
Inchworm to Spiderman
Scorpions
Vertical Jumps
Bootstraps
Plank Shoulder Taps
Knee Push Ups
Push Ups
Box Jumps
CT Barbell Flow :15 – :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Specific Warm-Up
Push Press
3 Cued dip and hold
Focus on upright torso
3 Cued dip hold fast stand
Focus on hard extension of knees and hips
3 Cued push press
Bench Press
5 Tempo empty bar bench press (3 down, 2 hold @ chest)
5 Reps
Strength
Bench Press
Max Repetitions of Bench Press @ 80%
* To Technical Failure
* Add 5# To Each Set From Last Attempt (04.08.24)
Metcon
Betty (Time)
5 Rounds For Time:
12 Push Presses (135/95) (95/65)
20 Box Jumps (24″/20″)
REPEAT FROM 8/30/23
After Party
Step overs (Checkmark)
For Time:
40 Double Dumbbell Box Step Overs
