CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20-0:30 each
Grab PVC and barbell
0:30 PVC passthrough
0:30 PVC Front rack stretch (right)
0:30 PVC Front rack stretch (left)
0:30 pigeon (right)
0:30 pigeon (left)
0:20 alternating spiderman
0:20 downward dog
0:20 bootstraps
1:00 row
0:20 knee push ups
0:20 air squats
1:00 row
0:20 push ups
0:20 cossak squats
CT Barbell Flow :15 – :20
Goodmornings
Back squats
Elbow rotations
Press & reach
Stiff leg deadlifts
Specific Warm-up
3 Cued dip and hold (upright torso)
3 Cued dip hold + fast stand
3 Cued push press – Hold top position
Front Squat
3 cued ¼ Squat & Hold
Focus on knees out
Bar remaining over the midfoot
3 cued Squat & hold
Focus on knees tracking toes throughout the rep and in the bottom position
2 Cued Squat & Hold
Focus on driving the knees out as the stand is initiated
Pull Up
:10 dead hang
10 hollow hang scapular retractions
10 kips
3 Strict pull ups or modify to 5 more kips
3 Workout reps
Metcon
Pop Quiz (AMRAP – Rounds and Reps)
AMRAP 4:
7 Push Press (95/65)
7 Front Squats (95/65)
7 Pull-ups
[Rest 4 Minutes]
AMRAP 4:
5 Push Press (115/85)
5 Front Squats (115/85)
5 Pull-ups
[Rest 4 Minutes]
AMRAP 4:
3 Rounds:
3 Push Press (135/95)
3 Front Squats (135/95)
3 Pull-ups
Rx+ (135/95) (155/105) (185/125) / Pull-ups/Chest to bars/Bar muscle-ups / Hspu/Strict HSPU/Deficit HSPU 4″/3″
After Party
Max Calorie Row (Calories)
3:00 for max calorie row
