CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 each
100m Run
Quad pulls
Knuckle draggers
Forward and back leg swings (right)
Forward and back leg swings (left)
Left to right leg swings (right)
Left to right leg swings (left)
100m run
Body weight staggered stance goodmornings (right)
Body weight staggered stance goodmornings (left)
Sit ups
Glute bridge
V ups
Scale to single leg v ups
Specific Warm-up
TTB
:10 dead hang
:10 scap pull ups
5 Jump to hollow
5 Jump to hollow and arch
5 Press away kip swings
5 Hanging knee tuck
5 Full TTB or modification
Sumo DL
5 empty bar reps
5 reps lightweight
Strength
Sumo Deadlift (1×20)
10:00 for heavy set of 20 sumo deadlifts
Metcon
Intentional Walk (Time)
5 Rounds:
100 Meter Run
10 Deadlifts (225/155)
Directly Into…
5 Rounds:
100 Meter Run
10 Toes to Bar
Accessory
Gun Show (Checkmark)
Gun Show
2-3 Sets For Quality:
7 Barbell Bicep Curls (Bottom Half)
7 Barbell Bicep Curls (Top Half)
7 Barbell Bicep Curls (Full Range)
Rest 2-3 Minutes Between Sets
