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CrossFit – Wed, Jul 3

CrossFit Showdown – CrossFit

Warm-up

General Flow 0:20 each

Box step ups

Boot straps

Downward dog + foot pedal

Alternating worlds greatest

Box step downs (right)

Box step downs (left)

Bottom of squat hold

Scorpions

Tuck jumps

Body Weight goodmornings

Glute bridge

Box jumps

CT Barbell Flow :15 – :20 each

Goodmornings

Back squat

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats

Specific Warm-up

KB Swing Prep

:20 Alternating Single Leg Deadlifts

:20 Kettlebell Deadlifts

:20 KB Hip Hinge & Pop

:20 KB Russian Swings

:20 KB American Swings

Deadlift

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

Shoulders and hips rise together until bar passes knee

Strength

Deadlift (1×20)

10:00 for 20RM… heavier than last week

Metcon

Wing-Ding (AMRAP – Rounds and Reps)

AMRAP 15:

50 Kettlebell Swings

50 Box Jumps (24″/20″)

50 Goblet Squats



On the Minute [Starting at 0:00]:

5 Toes to Bar



Kettlebell: (53/35) (35/25)

Accessory

Posterior Pump (Checkmark)

3-4 Sets For Quality:

8 Barbell Hip Thrusts

16 Double Dumbbell Romanian Deadlifts

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