CrossFit Showdown – CrossFit
Warm-up
Tabata Flow :20 on / :10 off
Get out DBs & Bands
Banded pass throughs
Child’s pose with lat reach
DB Crush grip floor press (2 hands on heads of DB)
No push up burpees
Scorpion
DB Crush grip floor press (2 hands on heads of DB)
Eccentric push ups
Banded pull aparts
Specific Warm Up
DB Clean & Jerk + Burpee Pull Up
:20 each
Alternating DB Deadlift
Alternating DB Deadlift + Shrug
DB Crush grip Strict press (2 hands)
Burpee in place (slow)
DB Alternating Hang clean
DB Crush grip Push press (2 hands)
Burpee in place (faster, soft elbow drop)
DB push press (1 hand)
DB push jerk (1 hand)
Alternating DB Hang C&J
Cued Full DB C&J
Burpee Pull-Ups
Kip swings :20
Jumping pull ups :20
Full burpee pull ups :20
Establish workout stations on the rig
Strength
Bench Press (3×1)
On the 3:00 x 3 Sets:
1 Bench Press
Start First Working Set at 85% & Build
Metcon
3-2 Zone (AMRAP – Reps)
AMRAP 3:
20 Burpee Pull-ups
Max Single Dumbbell Clean & Jerks
Rest 2 Minutes
AMRAP 3:
20 Single Dumbbell Clean & Jerks
Max Burpee Pull-ups
Dumbbell: (70/50) (50/35)
After Party
Metcon (Checkmark)
4 Sets
Max supinated ring rows
20 Band Pull-aparts
Rest 1:00 Between Sets
