CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20-0:30 each
Bike
Alternating spiderman
scorpions
Scap push ups
Bike
Downward dog + foot pedal
Floor forearm stretch
Inchworm + push up
Bike
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
Row
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
Metcon
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)
