CrossFit – Wed, Jun 12

CrossFit Showdown – CrossFit

Warm-up

General Flow 0:20-0:30 each

Childs pose

Downward dog

Upward dog

Scorpions

Box step ups

Jumping jacks

Air squats

Box step downs

Push ups

Box jumps

CT Barbell Flow :15 – :20 each

Goodmornings

Back squat

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats

Specific Warm-up

Power Clean

5 cued reps position 1 (mid thigh / hip)

5 Cued reps position 2 (above knee)

3 Cued reps position 3 (mid shin)

Add lightweight + 2 Cued reps

Strength

Power Clean

Max Repetitions of Power Cleans @ 90%



* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/24/24)

Metcon

High & Mighty (Time)

3 Rounds:

10 Power Cleans @ weight(115/85)

10 Box Jumps (30″/24″)



Directly Into…



2 Rounds:

10 Power Cleans @ weight(135/95)

10 Box Jumps (30″/24″)



Directly Into…



1 Round

10 Power Cleans @ weight(155/105)

10 Box Jumps (30″/24″)



Time Cap: 18 Minutes

Accessory

Aerobic Capacity (Calories)

Aerobic Capacity

12 Sets:

40 Seconds Row

20 Seconds Rest

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