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CrossFit – Wed, Jun 26

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

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