CrossFit – Tue, May 21

CrossFit Showdown – CrossFit


General Flow & Run Prep

0:30 samson strenth (right)

0:30 samson stretch (left)

0:30 downward dog + foot pedal

0:30 scorpions

100m run

0:20 quad pulls

0:20 worlds greatest

0:20 knuckle draggers

0:20 high kicks

0:20 bunny hops

020 broad jumps

0:20 A skips

0:20 butt kicks

0:20 high knees

200m run

Specific Warm-up

Burpee Prep

3 step back, step up burpees

3 step back, jump up burpees

3 jump back, jump up burpees

*Focus on feet landing flat, outside the hands


4 Reps ring rows

2 Reps stand to stand

4 Reps jumping rope pull ups

4 Reps jumping rope pull up with knee tuck

5 rep Reach

Standing to reach and grasp

5 rep Tuck

Grasp and tuck knees to chest

5 rep Clamp

Grasp, tuck knees, clamp feet

5 rep Stand

Grasp, tuck knees, camp feet, stand tall

2 Reps workout movement


Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
Alternative Option:


1 Legless Rope Climb (15′)

5 Burpee Box Get-overs, 30/24″

200 Meter Run

After Party

After Party (Calories)

8 Rounds, 20s on 10s off

P1 Hard Bike

P2 Hollow Rocks

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