CrossFit Showdown – CrossFit
Warm-up
General Flow
Downward + upward dogs
Spidermans
Scorpions
Plank shoulder taps
Plank toe taps
Birddogs
Glute bridges
Body weight stagger stance good morning (right)
Body weight stagger stance good morning (left)
Specific Warm-up
TTB
3Jump to hollow
3 Jump to hollow and arch
5 Press away kip swings
5 Hanging knee tuck
5 Toes to space
5 Full TTB or mod
Deadlift
5 Cued reps hips to above knees
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
Strength
Deadlift (1×20)
Heavy set of 20 deadlifts
Metcon
Dead Battery (Time)
10 Rounds For Time:
1 Deadlift, 1 Toes to Bar
25 Double Unders
2 Deadlifts, 2 Toes to Bar
25 Double Unders
…
10 Deadlifts, 10 Toes to Bar
25 Double Unders
Deadlift: (225/155)
Time Cap: 18 Minutes
Accessory
Bike erg (Calories)
Aerobic Capacity
6 Sets:
1 Minute Bike Erg
1 Minute Rest
