CrossFit Showdown – CrossFit
Thursday Mindset
Warm-up
General flow
1:00 row
0:20 downward dog
0:20 tall plank
0:20 inchworm (no push up)
0:40 row
0:20 plank shoulder taps
0:20 scap push ups
0:20 row
0:20 push ups
CT Barbell Flow :15 – :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Specific Warm-Up
Power Clean
3 High hang power cleans
Be quick under the bar, fast elbows
3 Hang power cleans
Fully extend the hips, before being fast under the bar.
3 Power cleans
Hip extension + speed under the bar
Deadlift
Add light load
5 Cued reps hips to above knee
5 Cued reps above knee to mid shin
3 Cued reps mid shin to standing & tempo down
Strength
Deadlift (5-7 Building Sets of 3 Reps (* 5 Second Negative ))
In a 12:00 Window
5-7 Building Sets of 3 Reps
* 5 Second Negative
* Aim to Increase Weight From 7/24/24
Metcon
To-Do List (AMRAP – Reps)
On the Minute x 10:
15 Push-ups
Max Power Cleans (155/105)
Rest 3 Minutes
AMRAP 5:
Max Calorie Row
Score = # of power cleans + calories on the rower
Accessory
Gun Show (Checkmark)
Gun Show
[PART A]
3×10 1-Arm Dumbbell Row (Each Side)
[PART B]
3×30 Banded Curls
Rest 1 Minute Between All Sets
