CrossFit Showdown – CrossFit
Warm-up
Rowling + Shuttle Run
3 Attempts at 100m exactly.
For every meter +/- 100m, perform that # shuttle runs (1 shuttle run = down and back 30′)
Specific Warm-Up
DB Warm Up 0:20 Each Movement
Single DB Goblet Squat
Single DB Crush Grip Press
Double DB Deadlift
Double DB Power Clean
Double DB Front Squat
Single DB Push Press (each arm)
Single DB Thruster (each arm)
Double DB Push Press
Double DB Thruster
Primer
3 Push Press
2 Front Squats
1 Thruster
100m Run
:30 Row
Metcon
“Split Ends” (Calories)
AMRAP 5:
15 Dumbbell Push Press
400 Meter Run
15 Dumbbell Push Press
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
12 Dumbbell Front Squats
400 Meter Run
12 Dumbbell Front Squats
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
9 Dumbbell Thrusters
400 Meter Run
9 Dumbbell Thrusters
Max Calorie Row
Dumbbells: (50/35)’s
Accessory (No Measure)
Zone 2
40-80 Minute Bike Erg (RPE 2-3)
Mindset (No Measure)
“It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.”
Progress is often more sustainable when made gradually; small, consistent steps are better than one big, risky leap.
