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
