CrossFit Showdown – CrossFit
Warm-up
0:20 Bike
0:20 Scorpions
0:20 Downard dog
0:20 Forearm stretch
0:20 Alternating worlds greatest stretch
0:20 Jumping jacks
0:20 Bootstraps
0:20 Bend and reach
0:20 Line hops (side to side)
0:20 Air squats
0:20 Lunge + reach
0:20 Line hops (front to back)
0:20 Squat jumps
0:20 Push ups
0:20 Bike
CT Barbell Flow :15 – :20
Goodmornings
Back squats
Elbow rotations
Press & reach
Stiff leg deadlifts
Specific Warm-Up
Power Clean
5 cued reps position 1 (mid thigh / hip)
Focus on full extension before pulling and catching
Hold landing position
5 Cued reps position 2 (above knee)
Focus on keeping the bar close throughout
Hold landing position
3 Cued reps position 3 (mid shin)
Focus on butt down, and bar tight
Hold landing position
Add lightweight
2 Cued reps
Strength
Power Clean
Max Repetitions of Power Cleans @ 80%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (04.10.24)
Metcon
Manbo No. 5 (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 50/35 Calorie Bike Erg
9 Power Cleans (95/65)
21 Double Unders
Rest 1 Minute
AMRAP 5:
Buy-In: 35/25 Calorie Bike Erg
6 Power Cleans (135/95)
21 Double Unders
Rest 1 Minute
AMRAP 5:
Buy-In: 20/15 Calorie Bike Erg
3 Power Cleans (165/115)
21 Double Unders
After Party
Good mornings and deadlifts (Checkmark)
4 Sets:
12 Banded goodmornings
10 Heavy double DB deadlifts
Rest 2 Minutes Between Sets
