CrossFit Showdown – CrossFit
Warm-up
General Flow
100m run
0:20 Bend and reach
0:20 Alternating worlds greatest
0:20 Downward upward dogs
0:20 Jumping jacks
0:20 Quad pulls
0:20 Knee pulls
0:20 Downward dog + foot pedal
0:20 Line hops
0:20 Alternating lunge + reach
0:20 Soldier kicks
0:20 Penguin tap jumps
100m run
Specific Warm-up
Double Unders
20 High Singles
:20 Fast Singles
:20 Alternating Feet
:20 Single-Single-High Single
:20 Single-Single-Double
2:00 Practice
Power Cleans
5 cued reps position 1 (mid thigh / hip)
Hold landing position
5 Cued reps position 2 (above knee)
Hold landing position
3 Cued reps position 3 (mid shin)
Hold landing position
Add lightweight
2 Cued reps
Strength
Power Clean
Max Repetitions of Power Cleans @ 85%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/17/24)
Metcon
Running on Empty (Time)
8 Rounds For Time:
5 Power Cleans (155/105)
30 Double Unders
100 Meter Run
Time Cap: 18 Minutes
After Party
Bench + Ring Support (Checkmark)
3 Sets For Quality
Max Unbroken Dumbbell Bench Press (50/35) (35/25)
Max Ring Support Hold (top)
