CrossFit Showdown – CrossFit
Warm-up
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
Rope
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
Metcon
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:
AMRAP 20:
1 Legless Rope Climb (15′)
5 Burpee Box Get-overs, 30/24″
200 Meter Run
After Party
After Party (Calories)
5 Rounds
1:00 Hard Bike
20 Hollow Rocks
