CrossFit – Tue, Aug 20

CrossFit Showdown – CrossFit

Warm-up

General flow 0:20 each

Arm circles

Arm swings

Trunk twists

Quad pulls

Knuckle draggers

Squat hold

Inchworms

Cossack squats

Lunge with reach

Tempo push ups

Air squats

Look for good depth here

Push ups

Look for full range of motion

100m run

Specific Warm-Up

Clean + Jerk

3 High hang power cleans (quick under the bar + fast elbows)

3 Hang power cleans (fully extend the hips before being fast under the bar)

3 Power cleans

3 Push press (dip + drive)

3 Push jerks (dip, drive, drop, stand)

3 Clean & Jerks

Primer

1 Clean and Jerk

100 Meter Run

3 Pull-ups

6 Push-ups

9 Air Squats

Metcon

Well-Rounded (Time)

10 Rounds For Time:

3 Clean and Jerks (155/105) (115/85)

200 Meter Run

1 Round of “Cindy”

*Score = Time it takes to complete the workout
“Cindy”

5 Pull-ups

10 Push-Ups

15 Air Squats

Accessory

Bike (Checkmark)

Aerobic Capacity

2-4 Rounds:

4 Minute Bike Erg

1 Minute Rest