CrossFit – Tue, Jun 4

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 (Calories)

AMRAP 4:

3 Rounds

7 Push Press (95/65)

7 Front Squats (95/65)

7 Pull-ups

Into…

Max Calorie Row

[Rest 4 Minutes]



AMRAP 4:

3 Rounds

5 Push Press (115/85)

5 Front Squats (115/85)

5 Pull-ups

Into…

Max Calorie Row

[Rest 4 Minutes]



AMRAP 4:

3 Rounds:

3 Push Press (135/95)

3 Front Squats (135/95)

3 Pull-ups

Into…

Max Calorie Row

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

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