CrossFit Showdown – CrossFit
Warm-up
Bike (30 seconds)
Arm Circles
Samson Stretch
Spiderman Lunges
Good Mornings
Leg Swings (Front and Side)
Air Squats
Inchworms
Bike (30 seconds)
Lateral Shuffles
Quick Feet Drill
High Knees
Bike (30 seconds)
Specific Warm-Up
0:20 Alternating Single DB Deadlift (Light Load)
0:20 Alternating Single DB Deadlift + High Pull
0:20 Single DB Push Press (Each Arm) (Light Load)
0:20 Alternating Single DB Hang Clean (Light Load)
0:20 Single DB Push Jerk (Each Arm) (Light Load)
0:20 Alternating Single DB Hang Clean & Jerk (Workout Load)
Primer
Practice Round
4 Single DB Hang Clean & Jerks
100m Run
0:30 Bike
“Six Flags” (Calories)
6 Rounds x AMRAP 4:
12 Single Dumbbell Hang Clean & Jerks (70/50)
400 Meter Run
Max Calorie Bike Erg
Rest 1 Minute Between Rounds
* Score = Lowest Round of Calories
Metcon
Open-Games | “Six Flags” (Time)
OPEN-GAMES
6 Rounds x AMRAP 4:
6 Bar Muscle-ups
400 Meter Run
Max Calorie Echo Bike
Rest 1 Minute Between Rounds
Score: Lowest Calorie Round
Accessory (No Measure)
“Lipson”
For Quality:
400 Meter Sled Push (Bodyweight)
REPEAT FROM 8/1/24
Mindset (No Measure)
Everett Dirksen
“I am a man of fixed and unbending principles, the first of which is to be flexible at all times.”
Balance strong principles with the flexibility to adapt to new situations; rigidity can hinder growth.
