CrossFit – Wed, May 15

CrossFit Showdown – CrossFit


General Flow 0:20-0:30 each

Arm circles

Arm swings

Trunk twists

Quad pulls

Knuckle draggers



Downward dog

Pigeon (right)

Pigeon (left)


Cossack squats

Reverse lunge + reach

Air squats

CT Barbell Flow :15 – :20


Back squats

Elbow rotations

Press & reach

Stiff leg deadlifts

Specific Warm-up

0:20 of each

Medball deadlifts

Medball front squat

Medball shoulder press

Medball thruster

Medball dip + throw



5 reps hips to above knee

5 reps knees to shins

5 full reps



Max Repetitions of Deadlifts @ 90%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (3/8/24)


What Are You Doing? (Time)

For Time:

50 Deadlifts (205/145)

100 Wallballs (20/14)

150 AbMat Sit-ups

* Partition However You’d Like

Time Cap: 18 Minutes

Rx+ 50 Deadlifts (255/175)

100 Wallballs (20/14)

75 GHD Sit-ups

After Party

Metcon (Checkmark)

3 Sets:

1:00 Side Plank Right

1:00 Side Plank Left

25 Russian Twists (over and back = 1 rep)*Rest 1:00 Between Sets

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