CrossFit – Tue, May 14

CrossFit Showdown – CrossFit


General Flow 0:20-0:30 each


Alternating spiderman


Scap push ups


Downward dog + foot pedal

Floor forearm stretch

Inchworm + push up


Toe walk

Line hops forward and back

Line hops side to side

Specific Warm-up

: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


0:20 Legs only row

Focus on heels down and vertical shins

0:20 Arms only row

Focus on flat back and Finish with the handle at sternum and slightly open hips

:20 @ SPM of 32-35

:20 @ SPM of 27-30

:20 @ SPM of 23-26 *best pace today


Full Circle (Time)

1,500/1,350 Meter Row

100 Double Unders

50/40 Calorie Bike Erg

100 Double Unders

1,500/1,350 Meter Row

After Party

Bulgarians (Weight)

3 Sets

10 reps/side Bulgarian Split Squats
Score = weight used (same weight across)

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