CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 -0:30 Each
Row
Lunge and reach
Bootstrap
Row
Box step ups
Box step downs
Row
Bunny hops
3 x Tabata vertical jumps :20 on / :10 off
Increasing height each round until workout height
Box jumps
CT Barbell flow :15-:20 each
Goodmornings
Back squats
Elbow rotations
Press & reach
Stiff Leg deadlifts
Front squats
Specific Warm-up
Row
:20 @ SPM of 32-35
Focus on 500m/split
:20 @ SPM of 27-30
Maintain same 500m/split
:20 @ SPM of 23-26
Deadlift
5 Cued reps hips to above knee
5 Cued reps above knee to mid shin
5 Cued reps mid shin to standing
Strength
Deadlift
Max Repetitions of Deadlifts @ 80%
* To Technical Failure
* Add 10# From Last Attempt (2/23/24)
Metcon
Picm-Me-Up (Time)
Buy-In: 1,500/1350 Meter Row
60 Box Jumps (24″/20″)
30 Deadlifts (245/165) (165/115)
* Partition Box & Deadlift However
Time Cap 15:00
After Party
Core (Checkmark)
3 Sets
20 Hollow Rocks
10 V-Ups
