CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 each
Grab DBs
Squat hold
Boot straps
Alternating worlds greatest
Bend and reach
Box step ups
Alternating lunge + reach
Cossack squats
Box step downs
Skier jumps
Single DB reverse lunge
Box jumps
Double DB reverse lunge
Specific Warm-Up
Strict Pull Up
:10 dead hang
2 set of 10 scap pull ups
***This is the initiating of the strict pull
5 Scap refraction + elbow flexion ***Focus on sequence of strict pulling movement
(Scaps first, elbows back second.)
3 Jumping eccentric pull ups (Sub to ring rows if needed)
3 Workout pullups (strict only today)
Sumo Deadlift
5 Cued reps hips to above knee (Hips back first in the descent and bar close)
5 Cued reps above knee to mid shin (Knees out of the way)
3 Cued reps mid shin to standing
3 Cued reps mid shin to standing With tempo
Strength
Sumo Deadlift (6×3)
Every 2:00 x 6 Sets: 3 Sumo Deadlifts*
* 5 Second Negative
* Build In Weight
Building to 75% to 85% for final set of 3
Metcon
Multipurpose (AMRAP – Rounds and Reps)
AMRAP 15:
15 Box Jumps (24″/20″)
10 Dumbbell Front Rack Reverse Lunges
5 Strict Pull-ups
Double Dumbbells: (50/35)’s (35/20)’s
Accessory
Gun Show (Checkmark)
Gun Show
[PART A]
3-4 Sets:
8 Barbell Curls
[PART B]
1 Set:
Max Unbroken Empty Barbell Curls
