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
