CrossFit – Wed, Jun 5

CrossFit Showdown – CrossFit


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


Power Clean

Max Repetitions of Power Cleans @ 85%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/17/24)


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)

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