CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 each
Bike
Bend and reach
Spiderman + worlds greatest
Inchworm + push up
Bike
Calf raises
Bunny hops
Downward dog
Bike
Bootstraps
Bodyweight goodmornings
Line hops
CT Barbell Flow :15 – :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Specific Warm-up
Rope
:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
:20 Single-Single-High Single
Focus on controlling the cadence and wrist speed
:20 Single-Single-Double
Focus on speeding up the wrist for the double
:30 Practice
Deadlift
Add light load
5 Cued reps hips to above knee
Hips back first in the descent
Bar close
5 Cued reps above knee to mid shin
Knees out of the way
5 Cued reps mid shin to standing
Driving with the legs
Strength
Deadlift (6×3)
3 Deadlifts every 2:00 for 6 sets (On the 0:00. 2:00, 4:00, 6:00, 8:00, and 10:00)
Building to 75% to 80% for final set of 3
Metcon
Mumbo Jumbo (Calories)
AMRAP 1:
3 Deadlifts
50 Double Unders
Max Bike Erg Calories
AMRAP 2:
6 Deadlifts
50 Double Unders
Max Bike Erg Calories
AMRAP 3:
9 Deadlifts
50 Double Unders
Max Bike Erg Calories
AMRAP 4:
12 Deadlifts
50 Double Unders
Max Bike Erg Calories
AMRAP 5:
15 Deadlifts
50 Double Unders
Max Bike Erg Calories
Barbell: (225/155)
Rx+ (315/225 AND use the Echo Bike)
Accessory
Metcon (Checkmark)
Posterior Pump
[PART A]
3-5 Sets:
10 Barbell Good Mornings
[PART B]
Plank:
Accumulate 3 Minutes
