CrossFit – Thu, May 9

CrossFit Showdown – CrossFit


General Flow 0:20 of each


Arm swings

Quad pulls

Upward dog press ups


Inchworm + push up


Downward dog + foot pedal


Jumping jacks

Push ups

Hollow rocks


Line hops (side to side)

Line hops (forward to back)

Sit ups

Bodyweight lunges

Specific Warm-up


3 reps shoulders to floor

3 reps shoulders past hips

3 sit-ups

Double Unders

: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 enhance 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


10 Bodyweight lunges

6 Goblet lunges

DB Hang Snatch

0:20 of each

Alternating hang DB high pull

Alternating DB push press

Alternating hang DB snatch


Krabby Patty (Time)

40/32 Calorie Bike Erg

40 Dumbbell Hang Snatches

40 AbMat Sit-ups

40 Dumbbell Step Back Lunges

40 AbMat Sit-ups

40 Dumbbell Hang Snatches

40/32 Calorie Bike Erg

* 40 Double Unders Between Each Movement

Dumbbell: (50/35)

After Party

After Party (Weight)

1 Giant Set

Single Arm DB Bent row each arm

10 reps at @heaviest

15 reps at @heavy

20 reps at @moderate

*Complete sets unbroken
Score = weight used for set of 20

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