CrossFit – Thu, May 30

CrossFit Showdown – CrossFit


General Flow

Step Ups

Arm Swings

Arm Wraps

Trunk Twists

Inchworm to Spiderman


Vertical Jumps


Plank Shoulder Taps

Knee Push Ups

Push Ups

Box Jumps

CT Barbell Flow :15 – :20 each


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


Bench Press

Max Repetitions of Bench Press @ 80%

* To Technical Failure

* Add 5# To Each Set From Last Attempt (04.08.24)


Betty (Time)

5 Rounds For Time:
12 Push Presses (135/95) (95/65)
20 Box Jumps (24″/20″)

After Party

Step overs (Checkmark)

For Time:

40 Double Dumbbell Box Step Overs

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