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CrossFit – Wed, Jun 19

CrossFit Showdown – CrossFit


General Flow

200m Run

0:30 samson (right)

0:30 samson (left)

0:30 scorpions

0:30 childs pose

0:20 quick ups

0:20 push ups

0:20 air squats

0:20 step back, step up burpees

0:20 downward dog + foot pedal

0:20 cossak squats

0:20 burpees

200m run

CT Barbell Flow :15 – :20 each


Back squat

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats

Specific Warm-up

Power Clean

5 cued reps position 1 (mid thigh / hip) *Focus on full extension before pulling and catching

Hold landing position

5 Cued reps position 2 (above knee) *Focus on keeping the bar close throughout

Hold landing position

3 Cued reps position 3 (mid shin) *Focus on butt down, and bar tight

Hold landing position

Add lightweight

2 Cued reps *Focus on set up

Focus on full extension before pulling and catching


Power Clean (1RM)



3 Rounds for time

400m Run

12 Power Cleans (135/95)

21 Burpees

Time Cap: 18 Minutes


Killer Core (Checkmark)

Killer Core

3-4 Sets:

10 Weighted Sit-ups (Moderate)

20 Sit-ups (Unweighted)

Rest 2-3 Minutes Between Sets

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