CrossFit Showdown – CrossFit
Warm-up
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
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) *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
Strength
Power Clean (1RM)
Metcon
HELL END (Time)
3 Rounds for time
400m Run
12 Power Cleans (135/95)
21 Burpees
Time Cap: 18 Minutes
Accessory
Killer Core (Checkmark)
Killer Core
3-4 Sets:
10 Weighted Sit-ups (Moderate)
20 Sit-ups (Unweighted)
Rest 2-3 Minutes Between Sets
